A strong and determined group of GoodGymers completed a killer workout.

Some say I'm sick, maybe I am. But if anything is infectious it's just a love for good training and building strong, injury-proof legs.

It was a massive shame our task was cancelled tonight but instead we did good by treating our bodies to some quality run conditioning.

A proper warm up

We spent some time learning proper warm up drills and exercises to prep the muscles and the cardiovascular system ahead of races or big training efforts. Then we went through a good warm up ready for..

Naked 1km Time Trial!

Naked, of course, is just running without a watch or any kind of tech feedback. I did have to reiterate that there would be no stripping of actual clothes. Runners estimated their 1km pace and had to try to get as close to it as possible on a tough little course in Locke Park.

Josh came closest with his prediction (go on, give him a cheer) so he won a special prize which he could redeem later on.

Next up we boshed through some quick feet drills, ankle strengtheners and plyometric exercises using the agility ladder. Nobody fell over which was a huge bonus.

Circuit Time

We finished up doing a couple of rounds of leg busting circuits incorporating the ladder. The second round included team sprints to really finish off the lower body before we finished up with a pentathlon of a core set - where Josh could finally redeem his winning veto and chose wisely to avoid a couple of the hardest moves.

The pack returned at a nice, social pace and we had a really lovely, long stretch which was definitely needed after all that fitness madness. Legs should just about recover in time for next week.

15 people ran 10k to help sort food out to be distributed to various food banks by FareShare

Tonight, it was great to welcome Simon for his first time at a GG group run and Katie who was doing some GG tourism having been involved in some of the London groups. They both picked a great night to join us, as it was going to be our longest run yet! Around 10k in total. So, after the introductions we were all on our way to FareShare. It was nice that we could do a large part of the run on the canal avoiding the traffic.

Chilling out

After around 5k we arrived at our destination. It was a very humid night, so we all had a right good sweat on! We were greeted by Hannah at FareShare who gave all the group a welcome bottle of water. Then most of the group took the opportunity to ‘chill out’ in the walking freezer before starting the task! Once the group were ready it involved sorting ready meals, bread, yoghurts and a few other bits and pieces. Hannah was very impressed saying that they had never had the items sorted so quickly! Many hands make light work or so the saying goes me thinks! So now we had completed the task it was time for a quick group photo and then we were on our way back!

The long way back

We went a slightly different way on our way back, taking in more of the canal. After about 1k, we split into two groups, one slightly faster and one slightly slower, but there wasn’t a lot of difference as everyone worked hard all the way back. We even added in a couple of intervals before we reached our base! Everyone was absolutely fantastico! 10k was a great achievement and the whole group worked really well supporting and pushing each other a long, it was great to see! Therefore, after we finished everyone was ready for the GG Brum social, sinking a few well-deserved drinks! Next week we will be out doing good again, it would be great if you could join us sign up here.

6 runners ran 6km and widened the footpath at the Lew Whitehead Community Centre.

What a change from last week! It was a beautifully warm and sunny evening for a run in Barnsley this evening. We welcomed along brand new runner Amanda, to the gang - don't forget to give her a big cheer!

After a warm up, it was pretty much uphill all the way towards Wosborough - well, it felt like it anyway. The best thing to distract us from all the uphill was the gorgeous view across the valley, and you don't get that without a little bit of climbing.

We arrived at the Lew Whitehead Centre and were greeted by the lovely chaps from Twiggs who were providing us with some tools and guidance for our task. The footpath around the field had become completely engulfed by grass, so much that you can barely see that a tarmac path exists! Another volunteer group had made a start in clearing the grass and getting the path back to its original width at the very top section, and now it was our turn.

It was hard graft scraping the turf away, rolling and lifting it up and chucking it all under the hedges. Amanda broke a nail but was very brave and carried on regardless. She was soon distracted by digging up some dog poo along with her turf and forgot about the nail. Meanwhile Lisa was getting some nice straight edges in and Sharon was just grabbing and yanking the turf up with her bare hands (well, gloved, but you know).

Speedy Suze from Sheffield had arrived after we'd left, but legged it to join us too - so she grabbed the last spade and jumped straight into the task.

Apparently what I've got is a shovel, not a spade.. which is why I'm finding this very difficult.. (Suze)

After half an hour of hard graft, we'd taken the footpath back to full width for about a 20m stretch. It was a hard effort but the dog walkers were already enjoying the newly widened path before we'd even left the field!

We celebrated our achievement with a mega set of the world's best exercises, lunges.

• Forward lunges
• Backward lunges
• Side lunges
• Lunges with kicks
• Balance lunges
• Sneaky jumping squats (not lunges)

With wobbly legs, we headed back over the hill, enjoying the last of the evening sunshine. Sharon and Suze boshed a couple of extra hill reps on the way back because they're hardcore like that and Mark chucked in a bonus set of bench press-ups too.

We'll definitely be heading back to help again with the footpath in the future, there's a lot of work to do there to keep an eye out on the future runs to see what's happening.