SideRotationneck stretch30 secondseach sideRun inplace 1minuteMeditatefor 5minutes5 WallRollDowns30bicyclecrunches20 bicepcurls (useweights orsoup can orwater bottle)50JumpingJacksTake a oneminutedancebreakSeatedSpinal Twist(45 secondseach side)Read theSleep TipsarticleAlannapostedBONUSFREESPACEPost a jokein the#dad-jokeschannelMake a plan todo somethingnice for yourselfthis weekend60secondshighknees20backbridgesGetoutside forat least 15minutesWrite downone thing thatyou're lookingforward tonext week.Write down onething that madeyou proud ofyourself thisweek20 cat-cowsTwistingCrocodileStretch 30Secondseach side30 clamshells (15each side)Pick a recipe ortip from theshared recipechannel to try inthe comingweeks8 squatjumpsSign-Up forone (ormore)Arc2HealthClassSideRotationneck stretch30 secondseach sideRun inplace 1minuteMeditatefor 5minutes5 WallRollDowns30bicyclecrunches20 bicepcurls (useweights orsoup can orwater bottle)50JumpingJacksTake a oneminutedancebreakSeatedSpinal Twist(45 secondseach side)Read theSleep TipsarticleAlannapostedBONUSFREESPACEPost a jokein the#dad-jokeschannelMake a plan todo somethingnice for yourselfthis weekend60secondshighknees20backbridgesGetoutside forat least 15minutesWrite downone thing thatyou're lookingforward tonext week.Write down onething that madeyou proud ofyourself thisweek20 cat-cowsTwistingCrocodileStretch 30Secondseach side30 clamshells (15each side)Pick a recipe ortip from theshared recipechannel to try inthe comingweeks8 squatjumpsSign-Up forone (ormore)Arc2HealthClass

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