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简体中文 Growing Deeper
Jesus submits to God’s will!
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Mark 15:12-20, 37-39 | Pilate gives in to the crowd | Jesus submits to God’s will | Jesus recognized as God |
Warm-up | Draw a person relay | Corners warm-up | Follow the leader |
Move | Basic plank | Up-down planks | Mirror planks |
Challenge | Crazy clock | Battle of the socks | Plank and lunge challenge |
Explore | Read the verses and discuss | Read verses and act out the scene | Read verses and tell your story |
Play | Kick the can | Trust fall | Family walk |
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
Draw a person relay
Do a family relay. One person does five burpees, runs to a paper on the far side of the room and draws one body part. They run back and tag the next person who does the same. The aim is for the family to draw a whole body (head, body, arms, hands, legs, feet) as fast as possible.
Rest and talk together.
When have you been in a crowd yelling out the same words together?
Go deeper: When have you done something you didn’t want to do just to please others?
Day 1: Move
Basic plank
Put hands and feet on the ground and keep your whole body straight like a plank. Support your weight on your elbows.
Hold for 20 seconds and rest. Repeat one more time.
Go harder: Move between hands and elbows in a fluid action.
Day 1: Challenge
Crazy clock
You will need a plastic bottle and signs with the numbers 1 to 12.
Place the numbers on the ground like a clock face and put the bottle in the middle.
Take turns to spin the bottle. The whole family does that number of repetitions to any movement they choose. (For example, seven squats or three sit-ups.)
Play for five minutes.
Go easier: Only play for three minutes.
Day 1: Explore
Pilate gives in to the crowd
Read Mark 15:12-15 from the Bible.
After three years of ministry and 33 years on earth, we come to the final day of Jesus’ life. The Jewish leaders hand Jesus over to Pilate, the Roman Governor, and demand that He be crucified. Before this cruel punishment is carried out, Jesus is humiliated and tortured – willingly – for us.
Discuss:
The Jewish leaders stirred up the crowd to get what they wanted. Why do you think Pilate gave in to the crowd’s demand?
Chat to God: Lord Jesus, I’m sorry for the times I give in to others and do what they want. Please help me to always do what you want me to do.
Day 1: Play
Kick the can
Make a circle on the ground and put an empty can in the middle. One person guards the can while everyone else tries to kick it out of the circle. If the guard tags someone else before they kick the can, they become the new guard. Players can work together to distract the guard. If you kick the can without getting tagged, you win that round.
Reflect: What did you enjoy about the game? What made it easier for someone to kick the can?
Health tip
Reduce technology ‘screen’ time.
Day 2: 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.
- 10 jumping jacks
- 10 back heels kicking
- 10 sit-ups
- 10 squats
Do two rounds.
Rest and talk together.
When have you sacrificially done something for someone else?
Day 2: Move
Up-down planks
Start in the plank position on your elbows and toes with your body in a straight line. Shift your weight and press up so you are supported on your hands – left hand then right hand. Then go back down to elbows.
Do 10 repetitions and rest. Do two rounds.
Go easier: Keep the same technique from your knees (instead of your toes) or on a chair.
Go harder: Increase the number of rounds.
Day 2: Challenge
Battle of the socks
You will need about 20 pairs of rolled socks.
Mark an 8 x 4 meter court and divide it into two. Form two teams and put half of the socks on each side.
Team members run to a pair of socks, perform a squat, then throw the socks to the other side of the court. Continue for 30 seconds. The team with the fewest socks wins.
Repeat three times.
Go harder: Increase the number of rounds.
Day 2: Explore
Jesus submits to God
Read Mark 15:16-20.
Slowly and reverently re-enact this scene if appropriate for your family. Use a robe or coat, find a stick and any other suitable props. Use the words ‘the soldiers’ instead of ‘they’ to start each sentence as Mark 15:16-20 is read aloud. Finish in silence with your Jesus figure in the crucifixion pose.
How did Jesus respond to this cruelty?
Chat to God: Gather together in a tight circle and thank Jesus for being willing to take the punishment for our sins.
Day 2: Play
Trust fall
Do the trust fall in two ways:
- One person stands between two others and falls backwards and forwards with eyes closed. What did it feel like being caught by the family?
- Stand on a chair, close your eyes, and fall backwards into the hands of the family.
Reflect: How are these two trust fall activities like Jesus and God the Father at the moment of crucifixion?
Health tip
Reduce screen time. Turn off all screens at least 60 minutes before bed.
Day 3: Warm-up
Follow the leader
Put on your favorite music. Run around in a circle. One person is the leader and uses hand claps to communicate instructions:
- One clap – one plank
- Two claps – two mountain-climbers
- Three claps – three squats
Change leaders after one minute.
Rest and talk together.
What important thing did you first understand about Jesus?
Go deeper: What is one reason to follow Him today?
Day 3: Move
Mirror planks
Work in pairs. Get into a plank position facing a partner. One person in each pair will be the mirror and will need to copy everything the other one does. Have fun.
Go easier: Refer to the plank move from Day 1 or 2 this week.
Day 3: Challenge
Plank and lunge challenge
Work with a partner. While one person is in a plank position the other does lunges. Change places after 10 lunges on each leg. Do four rounds.
Go easier: Do five lunges on each leg.
Go harder: Add weights to your lunges.
Day 3: Explore
Jesus recognized as God
Read Mark 15:37-39.
This Roman soldier saw Jesus die and was convinced about who Jesus really was.
Tell the story of when you became convinced about Jesus and started following Him.
Chat to God: There are many people in your circle of family, friends and community who are yet to be convinced about Jesus. Name some and pray for them to have the same response as the soldier.
Day 3: Play
Family walk
Enjoy a walk together as a family. Walk around your home, yard, or if possible, your neighborhood.
Health tip
Reduce screen time. Schedule screen time for each person in the family.
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