30bicyclecrunches60secondshighkneesTwistingCrocodileStretch 30Secondseach sideSideRotationneck stretch30 secondseach side8 squatjumpsRun inplace 1minuteWrite downone thing thatyou're lookingforward tonext week.Pick a recipe ortip from theshared recipechannel to try inthe comingweeks20 bicepcurls (useweights orsoup can orwater bottle)Meditatefor 5minutes20 cat-cowsSeatedSpinal Twist(45 secondseach side)Sign-Up forone (ormore)Arc2HealthClassRead theSleep TipsarticleAlannaposted30 clamshells (15each side)50JumpingJacksTake a oneminutedancebreakWrite down onething that madeyou proud ofyourself thisweekGetoutside forat least 15minutesMake a plan todo somethingnice for yourselfthis weekend20backbridgesBONUSFREESPACEPost a jokein the#dad-jokeschannel5 WallRollDowns30bicyclecrunches60secondshighkneesTwistingCrocodileStretch 30Secondseach sideSideRotationneck stretch30 secondseach side8 squatjumpsRun inplace 1minuteWrite downone thing thatyou're lookingforward tonext week.Pick a recipe ortip from theshared recipechannel to try inthe comingweeks20 bicepcurls (useweights orsoup can orwater bottle)Meditatefor 5minutes20 cat-cowsSeatedSpinal Twist(45 secondseach side)Sign-Up forone (ormore)Arc2HealthClassRead theSleep TipsarticleAlannaposted30 clamshells (15each side)50JumpingJacksTake a oneminutedancebreakWrite down onething that madeyou proud ofyourself thisweekGetoutside forat least 15minutesMake a plan todo somethingnice for yourselfthis weekend20backbridgesBONUSFREESPACEPost a jokein the#dad-jokeschannel5 WallRollDowns

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