Make a plan todo somethingnice for yourselfthis weekendRun inplace 1minuteSign-Up forone (ormore)Arc2HealthClassTwistingCrocodileStretch 30Secondseach sideMeditatefor 5minutes30bicyclecrunches30 clamshells (15each side)20 bicepcurls (useweights orsoup can orwater bottle)Post a jokein the#dad-jokeschannelWrite downone thing thatyou're lookingforward tonext week.SeatedSpinal Twist(45 secondseach side)Getoutside forat least 15minutesBONUSFREESPACE50JumpingJacksTake a oneminutedancebreakSideRotationneck stretch30 secondseach side5 WallRollDowns20 cat-cowsRead theSleep TipsarticleAlannaposted20backbridgesWrite down onething that madeyou proud ofyourself thisweek8 squatjumps60secondshighkneesPick a recipe ortip from theshared recipechannel to try inthe comingweeksMake a plan todo somethingnice for yourselfthis weekendRun inplace 1minuteSign-Up forone (ormore)Arc2HealthClassTwistingCrocodileStretch 30Secondseach sideMeditatefor 5minutes30bicyclecrunches30 clamshells (15each side)20 bicepcurls (useweights orsoup can orwater bottle)Post a jokein the#dad-jokeschannelWrite downone thing thatyou're lookingforward tonext week.SeatedSpinal Twist(45 secondseach side)Getoutside forat least 15minutesBONUSFREESPACE50JumpingJacksTake a oneminutedancebreakSideRotationneck stretch30 secondseach side5 WallRollDowns20 cat-cowsRead theSleep TipsarticleAlannaposted20backbridgesWrite down onething that madeyou proud ofyourself thisweek8 squatjumps60secondshighkneesPick a recipe ortip from theshared recipechannel to try inthe comingweeks

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