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简体中文 Growing Deeper
Jesus – welcomes everyone!
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Mark 2:13-17 | Jesus welcomes the least deserving | Jesus welcomes the unpopular | Jesus shows us who we really are |
Warm-up | Burpee relay | Warm-up to music | Grab the tail |
Move | Chair dips | Dips with leg raises | Elevated feet dips |
Challenge | Circuit challenge | Obstacle course | Tower challenge |
Explore | Read the verses and discuss being noticed | Reread verses and list people in two categories | Reread verses and do a health check |
Play | Help with the basics | Grab a partner | Quick topic words |
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
Burpee relay
Set up a course about 10 meters long.
Do this relay in pairs. One person in each pair does a lap of the course doing a sequence of burpees and long jumps while the other person does superman holds at the start line. Tag and swap places.
Do four to six laps each.
Rest and talk together.
Look around you. How many things can you notice that have changed since yesterday?
Go deeper: Who do you try to connect with in a group? Someone like you or someone different? Why?
Day 1: Move
Chair dips
Dip on a chair by supporting your weight on your arms. Keep feet on the floor.
Do 10 repetitions and rest. Repeat one more time. Rest between rounds.
Go harder: Increase the number of repetitions or do four rounds.
Day 1: Challenge
Circuit challenge
Set up four activity stations around the yard. Each person starts at a different station. Do the following sequence and then rest for 60 seconds. Do three rounds.
- Five planks down on elbows and up on hands
- Five superman with swimming arms
- Five dips
- Three burpees
Go harder: Do five rounds.
Day 1: Explore
Jesus welcomes the least deserving
Read Mark 2:13-17 from the Bible.
Four fishermen – Peter, Andrew, James and John – were the first to join Jesus’ team. Now it’s Levi’s turn to decide how to respond when Jesus invites him.
Discuss:
Share together about a time when you were surprised that someone noticed you.
- What did they say or do? How did you feel?
Jesus was a popular person. Crowds followed Him everywhere. Yet, He stopped to talk with one person: Levi, an unpopular tax collector.
- How would you have felt if you were Levi?
We all like to be noticed by someone we admire.
Chat to God: Thank God that He takes notice of you every day. Ask Him to help you to notice and encourage people who are not in your usual group.
Day 1: Play
Help with the basics
Help with the basics
Work in pairs. One person will do a basic task for the other by standing behind them and ‘being their hands’.
Do tasks like brushing hair, cleaning teeth, or washing the face. Afterwards swap places.
What was this like for each person?
Health tip
Get enough sleep each day.
Day 2: Warm-up
Warm-up to music
Put on some up-tempo music and do the following:
- 20 running on the spot
- 5 squats
- 20 high knees running
- 5 jumping jacks
Do five rounds.
Rest and talk together.
Who would you invite to a family party? How did you choose who to invite?
Go deeper: Are there people who don’t deserve to be invited? Why? What are your reasons?
Day 2: Move
Dips with leg raises
Dip on a chair by supporting your weight on your arms. As you dip, extend one leg off the floor. Alternate legs.
Do 10 repetitions and rest. Repeat.
Go easier: Decrease the number of repetitions.
Go harder: Increase the number of repetitions.
Day 2: Challenge
Obstacle course
Set up an obstacle course. Use the space you have inside or outside (for example, run to the tree or chair, leap over the path or rug, and so on). Be creative! Take turns to get through the obstacle course as quickly as possible. Time each person.
Go harder: Try to do the course in pairs. You must be connected together at all times.
Day 2: Explore
Jesus welcomes the unpopular
Read Mark 2:13-17.
Make two lists of people: those the world labels ‘unworthy’ like Levi, and those who are ‘popular’.
- Why do you think Jesus accepted the invitation to a tax collector’s dinner party?
- How comfortable did His disciples feel? How comfortable would you feel?
Go back to your invitation list for the family party. Are there any changes to make?
Chat to God: Lord help us make everyone feel welcome in our home.
Day 2: Play
Grab a partner
Work with a partner. One person wears a blindfold and stands about 10 steps away from their partner. The partner slowly walks towards the blindfolded partner. The blindfolded partner must listen carefully to how close their partner is getting and say ‘stop’ at the right time to grab them.
Health tip
Get enough sleep each day.
You’ll feel better and be more alert and energetic.
Day 3: Warm-up
Grab the tail
Everyone wears a scarf or small towel as a ‘tail’ tucked in at the back. The goal is to collect as many tails as you can, while protecting your own. If you lose your tail, do five push-ups and continue the game. Have fun!
Rest and talk together.
Is it easier to find stories of people doing bad things or good things? Why?
Go deeper: On a scale of 1 to 10, how good and deserving are you compared to other people?
Day 3: Move
Elevated feet dips
Dip on a chair by supporting your weight on your arms. Find a box or couch or other object to put your feet on so that they are also elevated.
Do 10 repetitions and rest. Repeat.
Go easier: Do chair dips from Day 1 instead.
Day 3: Challenge
Tower challenge
Work in pairs. Find six plastic cups per pair. One person holds superman while the other does five chair dips. After each round place one cup on the floor to build a pyramid tower then swap roles. Do six rounds to build the tower.
Time the teams to compete against each other.
Go harder: Increase the tower to 10 cups.
Day 3: Explore
Jesus shows us who we really are
Read Mark 2:13-17.
Check the health of each person using whatever you have available (thermometer, heart rate, visual check, and so on). Take turns to think about your own health, naming something that is not well in your physical body.
- How is knowing you’re sick like knowing you are sinful?
- Who did Jesus say He came to help?
Chat to God: Thank you God that you welcome us, even though all of us are broken, sinful and in need of you. Help us to welcome other people the same way.
Day 3: Play
Quick topic words
Sit in a circle. Select topics such as cities, countries, names, or objects. Someone goes through the alphabet in their head until someone else says stop.
Take turns to quickly say a word on the topic which starts with the chosen letter. Continue until someone cannot think of a word, then start a new round. Rotate the topics every round.
Make it competitive if you like.
Health tip
Get enough sleep each day.
It will help you make better decisions and avoid injuries.
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