So - yesterday was day 1 and I did the self assessment - my son (16) managed 30 straight push ups and my daughter (10) did 50 wall push ups.
Then I did my usual swim = walk down to beach, 30 mins gentle swimming, walk back on the soft sand then walk home - 1 hour in total.
I think I'll do some sprinting today - I've got 2 options: 1. the beach, 2. uphill sprinting on the castle rock, which could be steps or inclines.
I'm also going to time myself running from sea level to the top of the castle http://en.wikipedia.org/wiki/File:SantaBarbara2.jpg
I'll maybe do this once a month as a fitness test. I used to do it a lot before I had my back problem (which seems to be fine now) and last summer with no pre training I ran up with a serving British soldier (ok a medical soldier) 15 years younger than me and beat him hands down.
I'm not sure about the play aspect - my daughter has already got to the age when it's not cool to play with Dad but I'm trying to find somewhere to take her to play tennis.