11 Fitness seeking GoodGymers dominated 60 minutes of Fitness fun on Clapham Common in the final Fitness 4 All session of this 4 week block.

On a crisp evening in South London we turned our focus onto Physical Preparation for the evenings session. After a dynamic warm up we got into it with a few competitive static squat holds, psyching others out and trash talking were a big part of the leg strength developing and leg burning holds.

After each block of physical preparation we recovered with a 600 meter loop of the park to flush out the waste products built up in the strength exercises.

Moving into some running form and plyometic drills we focused on maintaintimg that perfect posture with hips high and chin up. Skipping, marching and coordination developing fast feet drills got the heart rate going.

We then got into blocks of circuits starting with a trilogy of core exercises planking our way to a rock solid posture. Followed by a CV buster where we Mountain climbed, star jumped and squat thrusted our way to to 3 minute bursts with minimal rest between. Finally we got into an all around circuit combining lunges, toe tapping planks and press ups.

Finishing the evening off with some speed playing accelerations along the 200 meter loop rounded off a serious evening of training and capped off a great 4 weeks in Clapham!!

Thank you for coming out and good luck to everyone racing this weekend!

Hope to see you all again soon!

Next month I will be heading to Camden (2 minutes from Kings Cross station) be great if you could get along! Sign up here.

Run Smooth

Joel

25 Bold and bright Hackney GoodGymers ran 6k to Abney Patk Cemetery to shovel, carry, pour, jump on and rake 13 tones of special gravel to create a foot path.

On a oh so rare lovely summers evening in Hackney we had a brilliant turn out to light up the streets and bring some GoodGym shine to East London. Great to have so many GoodGym newbies and Hackney GoodGym newbies aboard the Tuesday evening Running Fun bus. We even had a special visit from Ken the trainer of newly opening GoodGym Chelmsford.

After a never to be attempted again new runner briefing and a not that informative pre run chat (sorry will do better next week). We got jogged around the corner to London Fields and got mobilised and warm with a dynamic warm up before heading out on the streets of H-Town brilliantly lead by Hackney Task Force members Clare and Cecilia assisted by the all important route map print out. Gliding through streets keeping a silky pace we reached Abney Park Cemetery to meet the super knowledgeable Tom who got us tooled up and gave us a interesting history of the cemetery and what happens there today.

Tonight we were starting the processes of creating/laying a footpath on an always hugely muddy path that runs through the cemetery. The idea is to create a path which is useable all year around this no need to walk to the sides of the path. The cemetery is a nature reserve keeping the nutrient levels down on the sides of the paths is key and this will allow wild flowers to grow instead of only brambles and weeds.

Starting at a ferocious pace the team split into 4 teams to get the most possible work done! Diggers, barrow runners, path rakers and path smoother's. The special cement composite gravel was being shovelled at a pace while the barrow runners tore up and down the path tipping the gravel out for the smothers to get smoothing by jumping up and down on it to compact it down then raking it smooth. While the path rakers formed a non chain gang and reduced the camber height in the middle of the path. A super sustained effort with everyone having a go at most jobs saw the pace stay high, particularly from the magic barrow that was being shared between Andreana and Holly. Big shout out must also go to Amy for her jumping up and down dance skills!

After 35 minutes for action we had laid 13 tonnes of gravel and turned it into about a 50 metre stretch of path! Top work team 👏🏾👏🏼👏🏻👏🏿

For the run back Team Sexy set off first on the race back to base, being lead by Cecilia the crew set a strong and steady pace. While The Speedy crew set off 3 minutes later and the Supersonic team lead by Rich waiting another 2 minutes before heading out after finishing off the post task tidy up. An epic race back to base with an impressive Supersonic long cut saw all three groups arrive back to base having completed an awesome run and an quality task!!

A few stretches and silent round of applause rounded off a top evenings Group run!!

Next week we are off to the Bikery for some painting action please sign up here.

On Saturday seesGoodGym ParRun tour come to Hackney Marshes ParkRun. Be great to see you there for 5k timed run. All the information can be found here.

Good luck to Ken as he starts on the Chelmsford GoodGym adventure next week!!

Thanks to Rich for the pun this week!!

Smooth Speed

Joel