20 bicepcurls (useweights orsoup can orwater bottle)BONUSFREESPACE20backbridgesSeatedSpinal Twist(45 secondseach side)60secondshighknees50JumpingJacks30bicyclecrunchesSideRotationneck stretch30 secondseach side30 clamshells (15each side)8 squatjumpsGetoutside forat least 15minutesTake a oneminutedancebreakWrite downone thing thatyou're lookingforward tonext week.20 cat-cowsPick a recipe ortip from theshared recipechannel to try inthe comingweeksRun inplace 1minute5 WallRollDownsMeditatefor 5minutesMake a plan todo somethingnice for yourselfthis weekendTwistingCrocodileStretch 30Secondseach sideRead theSleep TipsarticleAlannapostedWrite down onething that madeyou proud ofyourself thisweekSign-Up forone (ormore)Arc2HealthClassPost a jokein the#dad-jokeschannel20 bicepcurls (useweights orsoup can orwater bottle)BONUSFREESPACE20backbridgesSeatedSpinal Twist(45 secondseach side)60secondshighknees50JumpingJacks30bicyclecrunchesSideRotationneck stretch30 secondseach side30 clamshells (15each side)8 squatjumpsGetoutside forat least 15minutesTake a oneminutedancebreakWrite downone thing thatyou're lookingforward tonext week.20 cat-cowsPick a recipe ortip from theshared recipechannel to try inthe comingweeksRun inplace 1minute5 WallRollDownsMeditatefor 5minutesMake a plan todo somethingnice for yourselfthis weekendTwistingCrocodileStretch 30Secondseach sideRead theSleep TipsarticleAlannapostedWrite down onething that madeyou proud ofyourself thisweekSign-Up forone (ormore)Arc2HealthClassPost a jokein the#dad-jokeschannel

TrustArc Wellness BINGO Friday - Call List

(Print) Use this randomly generated list as your call list when playing the game. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


1
N
2
G
3
G
4
I
5
B
6
B
7
G
8
I
9
O
10
O
11
G
12
B
13
O
14
O
15
I
16
I
17
N
18
O
19
B
20
B
21
I
22
N
23
G
24
N
  1. N-20 bicep curls (use weights or soup can or water bottle)
  2. G-BONUS FREE SPACE
  3. G-20 back bridges
  4. I-Seated Spinal Twist (45 seconds each side)
  5. B-60 seconds high knees
  6. B-50 Jumping Jacks
  7. G-30 bicycle crunches
  8. I-Side Rotation neck stretch 30 seconds each side
  9. O-30 clam shells (15 each side)
  10. O-8 squat jumps
  11. G-Get outside for at least 15 minutes
  12. B-Take a one minute dance break
  13. O-Write down one thing that you're looking forward to next week.
  14. O-20 cat-cows
  15. I-Pick a recipe or tip from the shared recipe channel to try in the coming weeks
  16. I-Run in place 1 minute
  17. N-5 Wall Roll Downs
  18. O-Meditate for 5 minutes
  19. B-Make a plan to do something nice for yourself this weekend
  20. B-Twisting Crocodile Stretch 30 Seconds each side
  21. I-Read the Sleep Tips article Alanna posted
  22. N-Write down one thing that made you proud of yourself this week
  23. G-Sign-Up for one (or more) Arc2Health Class
  24. N-Post a joke in the #dad-jokes channel