riverrun/walk(5k)150 lb legextension20bicyclecrunches3 minplankunassistedpistolsquat(both legs)headstandpike4+recoveryworkoutsall crewpractices80 lbbench1:30 at26-rpmunassistedpull-up5 triceppush-ups4+ treadworkouts30 lbbicepcurl200lb rdl20burpees4+outdoorruns20 lbchestflygradual12:3:30workout10 minmile25 lbtricepextension1 handpush-up200min 45 s16+workoutsriverrun/walk(5k)150 lb legextension20bicyclecrunches3 minplankunassistedpistolsquat(both legs)headstandpike4+recoveryworkoutsall crewpractices80 lbbench1:30 at26-rpmunassistedpull-up5 triceppush-ups4+ treadworkouts30 lbbicepcurl200lb rdl20burpees4+outdoorruns20 lbchestflygradual12:3:30workout10 minmile25 lbtricepextension1 handpush-up200min 45 s16+workouts

SWOLLTEMBER - 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. river run/walk (5k)
  2. 150 lb leg extension
  3. 20 bicycle crunches
  4. 3 min plank
  5. unassisted pistol squat (both legs)
  6. headstand pike
  7. 4+ recovery workouts
  8. all crew practices
  9. 80 lb bench
  10. 1:30 at 26- rpm
  11. unassisted pull-up
  12. 5 tricep push-ups
  13. 4+ tread workouts
  14. 30 lb bicep curl
  15. 200 lb rdl
  16. 20 burpees
  17. 4+ outdoor runs
  18. 20 lb chest fly
  19. gradual 12:3:30 workout
  20. 10 min mile
  21. 25 lb tricep extension
  22. 1 hand push-up
  23. 200m in 45 s
  24. 16+ workouts