This is the third and final workout idea in Robin’s Epic Childhood Throwback Series.
We’re heading into the dog days of summer (at least here in the States). It’s the perfect time to head to the beach or the park and have ourselves a good, old-fashioned field day…just like we did when we were kids. That’s why today’s Field Day Workout is the perfect wrap-up for the Bootcamp Ideas Childhood Throwback Series!
This workout consists of a warm-up drill, three workout drills and a finisher that will take you back to the carefree summer days of your youth. Your campers will be too busy laughing to even realize how much they worked out!
Warm-up: Duck Duck Goose
Rules of Duck Duck Goose (in case you were deprived of this bit of joy when you were little):
Everyone gets in a circle. One person steps outside the circle and walks around tapping each person still in the circle on the head or shoulder saying either “duck” or “goose”. If the person who is “it” says “duck”, nothing happens. If the person who is “it” says “goose”, the person who was tapped has to chase the person who is “it” around the circle and tag her before she takes the spot vacated by the “goose”. If the person who was “it” was tagged, she goes to the mush pot in the middle of the circle for the next round. Either way, the “goose” is now “it” for the next round.
Rules of the Duck Duck Goose Warm-up:
The game is the same, except everyone in the circle does an exercise while the person who is “it” is walking around the circle tapping people. Exercises can include squats, mountain climbers, bicycle crunches, plank holds, lunges, etc. – anything that works well in a standard warm-up.
If the person who is “it” gets tagged by the “goose”, she still goes to the mush pot in the center of the circle. But in this version of the game, the mush pot is a very special Burpee Mush Pot, and anyone who enters does burpees for the entire next round!
Field Day Drill #1: Potato Sack Race
Equipment needed: Cones, potato sacks or burlap bags! You can find adult-sized potato sacks designed for just this purpose on Amazon.
How this works:
This is a pretty simple relay race. Divide your group into even teams. If you have an odd number, one person may need to go twice. When the race begins, one person from each team will get into the bag and hop from one end of the course to the other and back. Then each racer will need to get completely out of the bag and pass it to the next person in line. The first team to have everyone complete a lap on the course wins. While the rest of the team is waiting, you can have them hold a squat or a plank, or do any other exercise to keep them moving.
There’s no way to not feel silly hopping around in a potato sack, so this is guaranteed to be a good time for everyone!
Field Day Drill #2: Water Balloon Toss
Equipment needed: Cones, a whole bunch of water balloons!
How this works:
Set up the cones in two lines fairly close to each other. All campers should split into teams of two. Each team will stand at either cone line facing each other. They will take turns throwing a water balloon back and forth to each other. If anyone drops a water balloon (and hopefully creates an explosion of water), the team is eliminated.
Every 1-2 minutes, move the cones farther away from each other. You can also add physical challenges, such as:
- Squat upon catching a water balloon
- Squat jump and throw the water balloon while in the air
- Do a deck squat upon catching the water balloon and throw once back on your feet
- Hold a V sit the entire time
Feel free to add your own, and change them up while also increasing the distance to make the game more challenging!
Field Day Drill #3: Three-Legged Race
Equipment needed: Cones, resistance bands or rope/twine
How this works:
Set up a race course with cones at either end. Split your group into two even teams.
Campers will complete this relay race in pairs, and will run side by side with their inside legs tied together with the resistance band or rope/twine. At the start of the race, the first pairs will become “three-legged”, with their teammates tying their inside legs together using the resistance band/rope/twine. Once properly set up, the pairs will run from one end to the other and back. Then, they must remove the resistance band/rope/twine and help the next pair on their team become “three legged”.
Make the race more interesting by having multiple rounds where the pairs must get to the other end and back using methods other than running/walking. (E.g. broad jumps, lunges). The more hilarious, the better!
Field Day Finisher: Team Huddle Tag
How this works:
Everyone gets in a big circle and huddles up by placing their hands on the shoulders of the person next to them. One person steps outside the circle and is “it”. One person still within the circle is the designated target.
On “go”, the person who is “it” runs around the circle in an attempt to tag the target. Everyone in the circle must work together to move left or right to keep the target away from the tagger. Both the tagger and the circle can move clockwise or counter clockwise. Run the drill for 30-60 seconds before changing out the tagger.
This is a great drill to work on footwork and communication, and finish on a super fun note!
Hi! I’m Robin and I own Power Jam Fitness in Los Angeles, CA. I found my way into training through roller derby, of all things. I’m a Certified Personal Trainer and Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. I originally started Power Jam Fitness to help roller derby skaters get proper strength and conditioning training, but now I’m all about helping people of all walks of life discover their own inner athletes. When I’m not training, working out or roller skating, I’m spending time with my husband Michael and Best Cat in the World Olly, enjoying live music, and pretending to be a rock star on the karaoke stage.