Post a jokein the#dad-jokeschannel1 minutedancebreakMeditatefor 5minutes20backbridgesWrite down onething that madeyou proud ofyourself thisweekMake a planto do anoutdooractivity thisweekendRun inplace for1 minute20 cat-cows20 armcircles10push-ups30kneehighsRead theBenefits ofMindfulnessarticle Danielleposted60secondplank20 V-ups10reverselungeswith twistsDrink 8cups ofwatertodayBONUSFREESPACEFree!3minutesof yogaWrite down atleast one thingthat you arelooking forwardto next week5 minutesofstretchingSpend 10minutesreading10squatsSeatedspinal twist(45 secondson eachside)Do 30donkey kicks(15 on eachside)Post a jokein the#dad-jokeschannel1 minutedancebreakMeditatefor 5minutes20backbridgesWrite down onething that madeyou proud ofyourself thisweekMake a planto do anoutdooractivity thisweekendRun inplace for1 minute20 cat-cows20 armcircles10push-ups30kneehighsRead theBenefits ofMindfulnessarticle Danielleposted60secondplank20 V-ups10reverselungeswith twistsDrink 8cups ofwatertodayBONUSFREESPACEFree!3minutesof yogaWrite down atleast one thingthat you arelooking forwardto next week5 minutesofstretchingSpend 10minutesreading10squatsSeatedspinal twist(45 secondson eachside)Do 30donkey kicks(15 on eachside)

TrustArc Wellness Bingo Friday! - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. 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.


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  1. Post a joke in the #dad-jokes channel
  2. 1 minute dance break
  3. Meditate for 5 minutes
  4. 20 back bridges
  5. Write down one thing that made you proud of yourself this week
  6. Make a plan to do an outdoor activity this weekend
  7. Run in place for 1 minute
  8. 20 cat-cows
  9. 20 arm circles
  10. 10 push-ups
  11. 30 knee highs
  12. Read the Benefits of Mindfulness article Danielle posted
  13. 60 second plank
  14. 20 V-ups
  15. 10 reverse lunges with twists
  16. Drink 8 cups of water today
  17. BONUS FREE SPACE
  18. Free!
  19. 3 minutes of yoga
  20. Write down at least one thing that you are looking forward to next week
  21. 5 minutes of stretching
  22. Spend 10 minutes reading
  23. 10 squats
  24. Seated spinal twist (45 seconds on each side)
  25. Do 30 donkey kicks (15 on each side)