30 clamshells (15each side)Make a plan todo somethingnice for yourselfthis weekend8 squatjumpsWrite down onething that madeyou proud ofyourself thisweekRead theSleep TipsarticleAlannapostedSeatedSpinal Twist(45 secondseach side)50JumpingJacks5 WallRollDowns30bicyclecrunchesBONUSFREESPACESideRotationneck stretch30 secondseach sideSign-Up forone (ormore)Arc2HealthClassPost a jokein the#dad-jokeschannelGetoutside forat least 15minutes20 bicepcurls (useweights orsoup can orwater bottle)Take a oneminutedancebreakRun inplace 1minutePick a recipe ortip from theshared recipechannel to try inthe comingweeks60secondshighkneesMeditatefor 5minutesTwistingCrocodileStretch 30Secondseach sideWrite downone thing thatyou're lookingforward tonext week.20backbridges20 cat-cows30 clamshells (15each side)Make a plan todo somethingnice for yourselfthis weekend8 squatjumpsWrite down onething that madeyou proud ofyourself thisweekRead theSleep TipsarticleAlannapostedSeatedSpinal Twist(45 secondseach side)50JumpingJacks5 WallRollDowns30bicyclecrunchesBONUSFREESPACESideRotationneck stretch30 secondseach sideSign-Up forone (ormore)Arc2HealthClassPost a jokein the#dad-jokeschannelGetoutside forat least 15minutes20 bicepcurls (useweights orsoup can orwater bottle)Take a oneminutedancebreakRun inplace 1minutePick a recipe ortip from theshared recipechannel to try inthe comingweeks60secondshighkneesMeditatefor 5minutesTwistingCrocodileStretch 30Secondseach sideWrite downone thing thatyou're lookingforward tonext week.20backbridges20 cat-cows

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