The truth is out. Rebecca Black prefers Tuesday's because that's the day when GoodGym Cardiff takes place

As soon as 6.30pm struck Ben directed everyone outside to warm up. He got them jogging, doing high knees and butt kicks. Runners then played a game of stuck in the dance and then regrouped for a headcount. We welcomed two new runners to the run this evening, Danny and Anish - A HUGE welcome! We acknowledged runners achievements over the past week too. Here's what got a mention:

• Lucy ran Lisbon Half Marathon
• Ben ran Lisbon Marathon
• Mary ran her FIRST EVER parkrun
• Darren and Ellen undertook a mission to help an older person - fab work!
• A community mission took place last Thursday to help Macmillan Cancer Charity. Well done Ellen, Aimee, Nathan and Emma!

Before setting off we split into separate groups. We had 1 group led by Mikey to help the charity Forget-Me-Not. We had another group led by Ben to help Chapter Arts Centre, and we had a walking group led by Lucy, also to Chapter Arts Centre.

We're at Chapter Arts Centre - Rosie where art thou?

Runners embarking on a slightly shorter run arrived at Chapter Arts by 7pm. They then headed over to the Cwtch where Rosie had reserved tables for the evening's task. The walking group arrived soon after. Rosie welcomed everyone to Chapter Arts and told everyone about the centre and what goes on there. Rosie then told runners about the tasks they had been set for the evening; to make Pumpkin pompoms and ghost bunting which will be hung up around the centre.

There was some extremely creative pompom pumpkin making. Ted created an amazing chain of ghost bunting that he became quite attached to. Martin became engrossed in making pompoms and approached the task with unwavering levels of focus.

To finish the task we invited Adam, an employee of Chapter, to take a group photo of us for this run report. He kindly said he would and now he has a mention in this run report forever more... who knows, maybe we will see him at a future run...

Whilst some of us were helping at Chapter Arts, the rest were helping the Forget-Me-Not charity at St. Edwards Church

11 runners embraced the extra distance to run to St. Edward's church for Forget me not charity. A simple direct run, several light stops, but an introduction to the streets of Cardiff.

We were welcomed as always with a warm embrace, a session had just finished which added to the task. So tonight, putting back the chairs in the church after their evening and cutting back a rather large Buddleja.

Darren lead a group out to tackle the Buddleja that we had taken down last year. Whilst Mikey got the four runners inside to work on resetting the Church.

It wasn't too long before everyone was outside taking down the butterfly Bush for another season. It took some work, but eventually it was nothing but a group of sticks.

And so to our photo, and where else should it be but in a tree.....

Thanks to forget me not, a run back and wait, there's still time for a bit of extra exercise. It was runners choice, either step ups or a race around our second church of the evening. Each group got their sweat on and then we carried on to meet up and cool down with the rest of the crew.

A task well done

A huge well done to everyone who came to GoodGym this evening. Rosie and Kathie were both extremely grateful for our support.

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The Tweet off

Megan won the tweet off this evening, moving up the leaderboard to overtake Nathan Swain - Not sure whether he knows this yet, but if he is reading this then he does now. Well done Megan!

• LM 11
• MO 8
• EW 5
• DRN 4
• MG 4
• MJ 3
• NS 2
• BA 1
• NI 1
• AG 1
• WD 1

What's this? Sun at 6.30pm - I could get used to this!

Yes - It's true. The clocks have gone forward. And if you didn't realise this by Monday morning then I guess you turned up 1 hour late for work! This means we are going to be blessed with light for the whole duration of our Tuesday evening runs until the end of Summer. You can pack away those headtorches for the time being and get your sunscreen at the ready!

This week we did a headcount and we shared our favourite thing to do in the summer. Llion mentioned how he enjoyed watching the Cricket. Mali said how she enjoyed going to the beach. This summer we definitely need a GoodGym BBQ... Count me in! This week, coming all the way from Canada, we had Samantha join us for her first ever GoodGym run - **Welcome to GoodGym Samantha!!! We hope you enjoyed the run and come again :)

We also congratulated the runners who took part in the Earth Hour activities, Parkrun and the Cardiff Bay 10k run! Mail managed to run a PB, shaving 1 minute off her previous record!

It's time to get warmed up

Warming up the muscles so that they are ready for exercise is essential to prevent injury. To warm up, we did a warm up jog, did butt kicks, high knees and then had a game of fish and chips that involved short sprint drills and intense star jumps.

Let's get our run on... Are you a speedy gonzalez? Are you a sexy runner? Or are you a walkie talkie?

There were 3 different groups runners could opt to join this evening. Those who want to run fast and hard could join the group led by Adam. Runners who wanted to run at a slightly more relaxed pace could join the sexy group, led by Welsh Dave. And the runners who wanted to take it easy, walk and talk, could join the group led by Ben.

Welcome to the Tenovus Charity Shop

Carl welcomed us in and told us about the history of the Tevous shop. Ben and Adam also spoke about their recent visit to the Tenovus Research laboratories. Carl had listed all the tasks he needed support with on a whiteboard - Nicely organised... I like it!

The tasks included:

• Steaming and hanging up clothes
• Pricing up DVD's and books
• Reorganising the jewellery

Everyone got stuck in. Ellen got quite enthusiastic with the pricing gun and began pricing GoodGym runners... most were valued at £4.00 - A bargain! Rosie took the opportunity for personal shop. Charlotte and Emma spent time organising the jewelery... it was all wonderfully presented after they'd finished.

Let's play a quick game... who can find the most expensive item in the shop?

A game which I thought would take 2 minutes took only a matter of seconds. Everyone was instantly drawn to the harry potter sorting hat... I mean the leather hat that hung high in the corner of the room. If you look through the photos you can see a photo of the hat... Can you guess how much it cost though? Comment at the bottom with your guesses...

Thank you so much for your help - Your support is invaluable

Before we made tracks, Carl thanked us for running to help at the Tenovus Shop. He then waved us goodbye with a smile.

The speedy and sexy runners joined forces together and ran back as one group, The walkie talkies kept as a single group. On the way back everyone stopped at a local park for a brief fitness session, going over and under obstacles. After about 10 minutes runners headed back towards town and back to Big Moose.

When they arrived back to Big Moose they stretched to cool down and reflect on the evening's run.

Well done to Rosie who came up with the Pun for the Run!

The Tweet off Leaderboard

• LM 4
• EW 2
• DRN 1
• BA 1
• MG 1
• NS 1
• NI 1
• AG 1
• WD 1