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简体中文 The Ultimate Race
Run with your team!
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
1 Corinthians 12:12 | One body – many parts | We need the team | We are one big team |
Warm-up
| |||
Move  | |||
Challenge
| |||
Explore
| |||
Play
|
Watch the family.fit five steps
Getting started
Help your family to be active this week with three fun sessions:
- Involve everyone – anyone can lead!
- Adapt for your family
- Encourage each other
- Challenge yourselves
- Don’t exercise if it causes pain
Share family.fit with others:
- Post a photo or video on social media and tag with #familyfit or @familyfitnessfaithfun
- Do family.fit with another family
Day 1: Warm-up
Drop to the ground
Run around the room or yard as you do this activity.
One person is the leader. When the leader shouts out a body part such as elbow, knee, back, or ear, everyone must put that body part on the ground.
Rest and talk together.
Take turns to name one thing common to all members of your family, and then one thing that is unique to each member.
Day 1: Move
Squats
Stand in front of a low chair. Bend your knees so you sit lightly on the chair. Stand up again.
Do 10 repetitions then rest. Complete three rounds.
Day 1: Challenge
Tabata
Listen to the Tabata music. Do mountain-climbers for 20 seconds, then rest for 10 seconds. Run on the spot for 20 seconds, then rest for 10 seconds. Repeat this sequence. Do eight rounds.
Day 1: Explore
One body – many parts
Read 1 Corinthians 12:12 from the Bible.
In this verse, and the passage in which it is found, Paul reminds us that we all have different gifts and abilities to serve one body – one team. Paul uses our familiarity with our bodies to show how important we are to each other. We run life’s race as a team!
Collect the equipment and ingredients needed to make a cake the family enjoys. Put these on your table and gather around.
Paul tells us ‘Team Jesus’ is made up of many different members with different gifts. Take turns to hold one of the items and describe one of your gifts or abilities.
Why is it important that we all bring different gifts and abilities to the team?
Can you make your cake today?
Day 1: Play
Together we go
Line up next to each other. Using a rag or nylon stocking, tie yourself at the ankle to the person on either side of you. (The people on each end will have their outside foot free.)
As a team work together to move from a starting point to the finish as fast as possible. Make sure you stay connected. Rest and repeat.
Do three rounds. Try to get faster each time.
Day 2: Warm-up
Dance and freeze
Put on some up-tempo music. Everyone dances using their whole bodies. Take turns to stop the music. Everyone freezes when it stops and then does 10 speed skaters (bend and touch knee with opposite hand).
Repeat until everyone is breathing heavily.
Rest and talk together.
What are some activities that cannot be done alone?
Day 2: Move
Back to back squats
Stand back to back with a partner. Lean on each other and descend to a 90-degree squat position. Maintain that position and pass a ball overhead to each other. See how many times you can pass it in 30 seconds.
Rest and repeat.
Do three rounds. Try to increase the number of ball passes each round.
Day 2: Challenge
Family squat challenge
Stand in a circle facing each other. Do 150 squats as a family. One person starts and then taps out to the next person when ready for a break.
Day 2: Explore
We need the team
Read 1 Corinthians 12:12 again.
On a large sheet of paper, draw a picture of a human body (trace around a young child). Talk about how the parts of the body make a team.
What would happen to the body if one part didn’t work? (for example, legs, hands, ears)
Why does the body need each part?
Read about blind football and how the players work skillfully as a team.
Blind football
Blind football is a game like futsal with five players on each team. It is designed for athletes who are visually impaired. Players use blindfolds (except the goalie), so everyone plays the game in total blindness. It is part of the Paralympics (‘Parallel’ Olympics).
It is one of the most amazing team sports to watch. It is played with such speed and accuracy it is hard to believe the players cannot see the ball. The crowd must remain silent so the players can hear the tiny bell in the ball to locate it. Each team must communicate really well with each other so that they know where other team members are positioned.
Brazil has been the champion at recent events.
Day 2: Play
Trust walk
Work in pairs. One person is blindfolded while the other gives instructions to get to a goal. Put some obstacles out to make it more challenging. If possible do it outside. Swap roles after some time.
Day 3: Warm-up
Corners warm-up
Label the corners of the room with the numbers 1-4. Each person starts at a different corner and does a different warm-up. Move around the room to the next number. Do two rounds.
- 10 jumping jacks
- 10 running on spot
- 10 mountain-climbers
- 10 squats
Rest and talk together.
Who helps you grow in your life and faith?
Day 3: Move
Opposite squats
Stand facing a partner. Do squats at the same time. Give each other a ‘High 10’ hand clap at the bottom of each squat. Do 10 repetitions.
With every squat, take turns telling one thing that brings you joy.
Rest for one minute and swap partners.
Do three rounds.
Day 3: Challenge
Global squat challenge
How many squats can your family do in 90 seconds?
Each family member does as many squats as they can in 90 seconds. Combine the scores for the family total.
CLICK HERE to input your family score.
CLICK HERE to look at the weekly leaderboard to see your country’s progress.
Which nation will be our family.fit champions?
Day 3: Explore
We are one big team
Read 1 Corinthians 12:12 again.
Can you remember the first time you heard about Jesus?
Can you name some people from the past who have faithfully served Jesus?
We are part of a team who have followed Jesus for thousands of years. It’s a big team.
What is one of the most important reasons you are a follower of Jesus today?
Finish by reading the verse again together.
Day 3: Play
Show me the way
Work with a partner. One is blindfolded and has a ball and the other has a bucket or similar.
In round one, the blindfolded person has three attempts to throw the ball into the bucket without knowing where it is. Place the bucket about two meters away.
In round two, the blindfolded person throws the ball into the bucket as it held by their partner. The partner can give directions like, “I am here” or “This way”. Swap roles.
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The family.fit team