Post a jokein the#dad-jokeschannel20 cat-cowsPick a recipe ortip from theshared recipechannel to try inthe comingweeks30 clamshells (15each side)30bicyclecrunchesTwistingCrocodileStretch 30Secondseach sideTake a oneminutedancebreak20backbridges20 bicepcurls (useweights orsoup can orwater bottle)Read theSleep TipsarticleAlannapostedMake a plan todo somethingnice for yourselfthis weekendWrite downone thing thatyou're lookingforward tonext week.Sign-Up forone (ormore)Arc2HealthClassMeditatefor 5minutes60secondshighknees5 WallRollDowns50JumpingJacksSideRotationneck stretch30 secondseach sideWrite down onething that madeyou proud ofyourself thisweekRun inplace 1minute8 squatjumpsBONUSFREESPACEGetoutside forat least 15minutesSeatedSpinal Twist(45 secondseach side)Post a jokein the#dad-jokeschannel20 cat-cowsPick a recipe ortip from theshared recipechannel to try inthe comingweeks30 clamshells (15each side)30bicyclecrunchesTwistingCrocodileStretch 30Secondseach sideTake a oneminutedancebreak20backbridges20 bicepcurls (useweights orsoup can orwater bottle)Read theSleep TipsarticleAlannapostedMake a plan todo somethingnice for yourselfthis weekendWrite downone thing thatyou're lookingforward tonext week.Sign-Up forone (ormore)Arc2HealthClassMeditatefor 5minutes60secondshighknees5 WallRollDowns50JumpingJacksSideRotationneck stretch30 secondseach sideWrite down onething that madeyou proud ofyourself thisweekRun inplace 1minute8 squatjumpsBONUSFREESPACEGetoutside forat least 15minutesSeatedSpinal Twist(45 secondseach side)

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