Today Narendra, Hannah and Jonny went to a flat in Erdington to paint the living room walls of a vulnerable man, who struggled to do it himself.

Roger was very appreciative of our efforts and told us lots of stories during our visit.

We did one big coat, so will be back in 10 days to do the 2nd coat.

Once done, next door at the retirement homes we had the bonus of a little fete, Narendra had ago at a tombola for the first time and we even won a prize!

After all that we headed back, Jonny taking in a run around Witton Lakes on the way home.

It was such a lovely evening for a litter pick! Having ran 3k to the task armed with pickers and bags Richard and I met up with Gabriel who we discovered had walked from the Jewellery Quarter! About a 10km walk, our run felt silly and short haha but we all had exercised a lot already. So we took it easy on the plog, trying a new spot in Stirchley park.

We even found this jigsaw (HENCE THE PUN) - and couldn't decide on the legitimacy of the artwork. Was it AI? We consulted our group whatsapp who were equally undecided as the artist only seems to have this one piece and in addition has a name very close to Frank Zappa. The mystery of ages!

We had some great chats and then both did the return legs home!

This week we joined COBS for their weekly social run in the glorious Jewellery Quarter sunshine. It was great to welcome Roger to his first GoodGym session, hopefully see you at another session soon!

After the run we joined COBS for a drink in the Barrel Store before heading home.

This morning Jonny went to Perry Hall Parkrun to take part in the parkrun, his first run there for 10 years!

It was a lovely hot, summers morning, making the park look amazing and even a herron was seen on the lake.

Once the parkrun was done, Jonny ran 4k from Perry Hall park, to Perry Common Meadows to join the friends of Perry Common for their monthly litter pick.Then if that wasn't enough running, Jonny ran another 2k back home, around 18k in total, certainly a good morning's work :)

Three of us met at Carrs Lane Church on this sunny evening in the city centre! After some litter pickers went walkabout, we thought fast and got hold of some dustpans and brushes to get the job done. It was great to welcome Ali to his first task with Goodgym and thanks to James for coming along to help too. They were both speedy picking litter across the different grassy sections while I was on bin bag duty as they emptied in many dustpans of rubbish. We had a full bag of litter before too long and the grass by Carrs Lane Church was lovely and clear.

Despite the heat Goodgymers came to help out at the Stirchley Community Market! Chairs were set up, tables were arranged and general odd jobs were done!