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简体中文 The Ultimate Race
Run to the finish!
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
2 Timothy 4:7-8 | Run to the finish | Know your reward | Share the experience |
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
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.
What race / competition would you love to win?
Go deeper: What lessons do you learn from a race whether you win or lose?
Day 1: Move
Mountain-climbers
Put hands and feet on the ground and keep your whole body straight like a plank. Move one knee up towards your elbows and then move foot back to the starting position. Repeat with other leg.
Do 30 repetitions. Build speed and fluency.
Go harder: Complete two rounds.
Day 1: Challenge
Who is faster?
Measure the total time it takes for every person to complete 10 of each of the following movements:
- 10 mountain-climbers
- 10 sit-ups
- 10 push-ups
- 10 lunges
After each 10 movements, tap out for the next person to take over.
Go easier: Do five of each movement.
Go harder: Increase the number of rounds.
Day 1: Explore
Run to the finish
Read 2 Timothy 4:7-8 from the Bible.
Looking back on his life, Paul is confident he has done what God has asked of him. He now looks forward to receiving his heavenly reward. Our encouragement comes from knowing that we too can receive this reward if we keep the faith throughout our own ‘race’.
Set up an obstacle course in your home, garden or public space using everyday items. After you’ve each had a turn, talk about which bits you found easy or more difficult and why.
Give each other advice on how to improve. Have another go and see if you can apply what you learned.
What do you think Paul learned on his life ‘race’ by keeping the faith?
Why might keeping the faith be important in our race of life?
Chat to God: Pray for God’s help to keep the faith and finish the race.
Day 1: Play
What do you know?
Give everyone a pen and paper.
Play three rounds. Give as many answers as you can in 45 seconds for each round:
Different sports
Things you might find at a sports competition
Things you know about God
Share your responses.
The winner is the person with the most correct answers.
Reflect: Which round was easier? Why? What did you discover about God?
Health tip for living long
Keep your mind active by learning new things.
Day 2: 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.
Why do people like to win?
Go deeper: What is the best prize you could give someone?
Day 2: Move
Twisted mountain-climbers
Perform 10 ‘twisted’ mountain-climbers. Try and reach the right knee toward the left arm, and then the left knee toward the right arm. Start slowly, then increase speed and fluency.
Do three rounds.
Go harder: Increase the number of rounds or do the mountain-climbers faster.
Day 2: Challenge
family.fit finale
Complete the season with a challenge that includes all we’ve learned!
In pairs complete these movements as fast as possible, but with good technique:
20 seconds of planks and superman
20 burpees, dips, speed skaters, lunges, push-ups, sit-ups, mountain-climbers, squats.
Do three rounds.
Don’t forget to use a timer!
Compare your score to last season.
Day 2: Explore
Know your reward
Read 2 Timothy 4:7-8 again.
Use household items to make a crown. What do you think the word ‘righteousness’ means? Look up a definition.
Why do you think this is a reward Paul is excited about? Talk about what Paul might have done to deserve such a reward.
Place your crown somewhere in your home to remind you of the rewards God gives us when we ‘keep the faith’.
Read about Niel Louw and Elliot Mujaji.
Chat to God: Pray for teamwork, communication, encouragement and deepening faith to be the rewards we seek within our homes and families.
The sprints
There can be more than one winner! Niel Louw and Elliot Mujaji were competitors in the 100 meters. They were competing at the 2000 Sydney Paralympics because they had both suffered arm amputations in electrical accidents when they were younger. As they rebuilt their lives they became good sprinters and rose up in international competition. Niel went into the competition as the favorite but in the heats had a leg cramp, came last in his race, and missed the final. Elliot ran his heat and won. He was ranked third for the final. The final was a photo finish, but Elliot triumphed as the world’s fastest T46 sprinter.
What is most surprising, however, is that while these were important and life defining races in the world’s toughest competition, both men considered that the greatest prize was still to come. They will both be winners in the greatest race of life, finishing with eternity with God as their prize.
How does this story inspire you to run your own race?
What can your family learn from this?
Day 2: Play
The longest line
Divide into two teams. Allow two minutes for everyone to gather 10 objects (clothing, books, shoes, and so on). Each team then has to make the longest line they can with their objects. The objects must touch end to end. Which team can make the longest line?
Can you go even further? What else can you use to make your line longer without running to gather more objects? Be creative!
Health tip for living long
Keep your mind active. Keep learning new things: new sports, new ideas, new skills. Read widely. Learn formally or informally. Be intentional and share what you are learning.
Day 3: Warm-up
Junkyard dog
One person sits on the floor with legs out to the front and arms out to the side. The others jump over the arm, the legs and the second arm. Everybody jumps two rounds and changes places, so everybody gets to jump.
Rest and talk together.
What’s your favorite memory to share with other people?
Go deeper: Why do humans need to share what we’ve done or where we’ve been with others?
Day 3: Move
Mountain-climbers tap-out
Do 10 mountain-climbers and tap out to the next person. Continue until you have completed 100 as a family.
Go easier: Do five and then tap out to the next person.
Day 3: Challenge
Global mountain-climber challenge
How many mountain-climbers can your family do in 90 seconds?
Each family member does as many mountain-climbers 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
Share your experience
Read 2 Timothy 4:7-8.
Why is it important that Paul reminds us his heavenly reward is available to us too?
On cards, sticky notes or slips of paper, write down some simple sentences of encouragement, a scripture verse or a faith experience that you’d like to share with someone. Deliver to a neighbor or friend.
Chat to God: Pray for opportunities to share experiences of faith and the good news with others in your community. Pray they will be open and willing to listen and positively impacted as a result.
Day 3: Play
Treasure hunt
Divide this week’s Bible verse, 2 Timothy 4:7-8, into six parts and write each part on a different piece of paper.
One person hides the papers around the house or yard. The rest of the family races to find the papers. Combine the papers to make the verse and say it together.
Tip for parents
Help kids discover a love of lifelong learning. Show them that you are always learning and growing yourself. Give everyone the chance to share new ideas at meal times and bedtime.
Did you enjoy this? Please share!
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