Take a oneminutedancebreak50JumpingJacks30 clamshells (15each side)TwistingCrocodileStretch 30Secondseach side60secondshighkneesWrite down onething that madeyou proud ofyourself thisweekRun inplace 1minuteMake a plan todo somethingnice for yourselfthis weekend20 cat-cowsRead theSleep TipsarticleAlannapostedPost a jokein the#dad-jokeschannelWrite downone thing thatyou're lookingforward tonext week.Sign-Up forone (ormore)Arc2HealthClass8 squatjumps5 WallRollDownsMeditatefor 5minutesSeatedSpinal Twist(45 secondseach side)SideRotationneck stretch30 secondseach sideGetoutside forat least 15minutesPick a recipe ortip from theshared recipechannel to try inthe comingweeks20backbridges20 bicepcurls (useweights orsoup can orwater bottle)BONUSFREESPACE30bicyclecrunchesTake a oneminutedancebreak50JumpingJacks30 clamshells (15each side)TwistingCrocodileStretch 30Secondseach side60secondshighkneesWrite down onething that madeyou proud ofyourself thisweekRun inplace 1minuteMake a plan todo somethingnice for yourselfthis weekend20 cat-cowsRead theSleep TipsarticleAlannapostedPost a jokein the#dad-jokeschannelWrite downone thing thatyou're lookingforward tonext week.Sign-Up forone (ormore)Arc2HealthClass8 squatjumps5 WallRollDownsMeditatefor 5minutesSeatedSpinal Twist(45 secondseach side)SideRotationneck stretch30 secondseach sideGetoutside forat least 15minutesPick a recipe ortip from theshared recipechannel to try inthe comingweeks20backbridges20 bicepcurls (useweights orsoup can orwater bottle)BONUSFREESPACE30bicyclecrunches

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