It was a freezing night in Wandsworth yesterday, but still 29 runners turned up to clear a rubbish-strewn area next to a beautiful community garden, run over 5k, tackle a fitness session, and wave goodbye to one of our longest-running members, Jack.

But first, some much-deserved cheering. Hello and welcome to Emily who joined us for her very first run! Great stuff. Well done to Paul 'the machine' Gray who continued his racing streak at the Olympic Park, to Tom and Emily who both smashed London races, and to Brian, who did a 10k in Marrakesh - amazing!

We had a quick reminder that this month's GoodGym social is happening in Holborn on Thursday at 6:30 (see you there I hope!), before heading outside to warm up.

During some much needed exercises to get our temperature up, we honoured our outgoing task force member Jack, by listing our favourite things about him. By far his friendliness and lovely smile topped our Jack-list, with his love of a party and dance move of choice also making the cut. Our alternative poll question was to find out what we'd win medals for if our chosen activity was an Olympic sport. It would be golds across the board for procrastinating, sitting on the sofa, playing Temple Run on our phones and slamdunking things in the litter bins. All very useful skills, team.

Our run tonight was to Paradise Cooperative garden, an amazing space just outside Wandsworth prison. It was once an overgrown and derelict site but volunteers have turned it into a gorgeous farm used for education, participation and bringing the community together (just don't ask about the pigs!). Sadly, next to this beautiful space is a much-neglected car park for families visiting people in the prison opposite, so our job tonight was to clear it of litter.

Armed with binbags, litter pickers and gloves, we set to work, finding treasures such as handcuffs, a fiver and an old mattress. Before long the space was clear, so we set off to do our fitness session in Spencer Park.

Dividing up into groups of five, we tackled sprints, side planks, plank high fives, squats, skaters and so much more. That didn't stop us making good time on the run back. Perhaps we just wanted to get out of the cold, perhaps it was the thought of drinks at the bar for Jack's farewell (sniff sniff), but before we knew it was time to stretch and get in the warmth of the BAC. Great work everyone, same again next week?

What's the best piece of advice you've ever been given?

This was the question we asked ourselves during our warm up last night, and we got some real corkers. Some were wise - never judge yourself by others' standards, always try your best, smile at everybody, be kind, if you can't say anything nice, don't say anything at all, regret nothing. Some were more practical - always wear underwear, pay your TV licence by direct debit and never eat yellow snow. Words to live by. Perhaps the best was from Paul, who advises us all to come to GoodGym.

Before that we had a great start to the evening welcoming Alex, Phoebe, Andy, Phoebe, Hannah and Bronwen. Great to have you run with us - give them a cheer GoodGym!

It had been a fabulous weekend of running from the Wandsworth crew. Put your hands together for Paul, Hannah, Emily and Daniel who all took on a 10k race in Hyde Park, while Morgan and Amy smashed the hilly Crystal Palace 10k. Loads of you took on missions to make other peoples' lives better, while parkruns were also really well attended. If you're new to parkrun they are free, timed 5k runs on Saturday morning at 9am across the country. Great for improving those times and fitness, and you'll always see a GoodGymer there!

Our task tonight was at Harding House, a residential home for deaf people with learning difficulties in Wandsworth. They have a beautiful big garden for the residents to enjoy, but it needed a bit of love. So after 1.7kms of quick running we found ourselves with spades, forks, bin bags and gloves, ready to tackle the space. After half an hour of hard work the place was looking much tidier, with the beds dug over, weeds eliminated, tiny fences restored and patio swept.

Just across the road Wandsworth common was the perfect spot for our fitness session. Tonight we were taking on Tabata, a series of hard exercises for 20 seconds a time, with a 10 second rest in between each set. The idea with this workout is that intense exercise over a short period of time increases your heart and metabolic rate so your body continues to burn fat after you've stopped working, it ups your aerobic endurance and is an efficient session if you've only got a short window of time. It was certainly tough, with frog jumps, side planks, mountain climbers and lunges featuring heavily. But 12 minutes later we were done, with only a short run home left ahead of us.

Finishing off the night with our Wandsworth tunnel of joy, we stretched it out and discussed our mission this weekend (which is open to everyone, whether or not you're mission verified). Next week we've got more doing good and getting fit, so sign up here!