It's not always easy to take the plunge and try something new, which is why we should say a massive welcome and well done to Matt, Kate, Vicki and Jess who all made their GoodGym debut last night. Give them a cheer!

A hat tip also goes to all our park runners who raced on Saturday - if you haven't heard of them these are a series of free, timed 5k runs all over London which are super fun and great for improving your speed, ask if you have any questions! - and to Jack who did a 10k race on the weekend.

We kicked off the night with a nice, meaty session of dynamic warm ups. We also found out what everybody's super power of choice. As suspected, to be able to fly was top of the list, but we also had a lot of people wanting to breathe underwater, to have selective invisibility and to be able to teleport. We had a couple wanting 'Bernard's watch', but the prize goes to Emily, who would cleverly choose to be able to nab everybody's super powers in one go. Of course!

Tonight we had a respite from the heat of last week, thank goodness, and a nice 2k run down to Alderbrook primary school in Balham. We took a shortcut across the common, and with Will doing a bit of extra work figuring out where the entrance to the school was, we arrived in no time at all.

We were greeted by Linda, who led us to the three areas that needed painting. It was all really helpfully already set up for us, with piles of paintbrushes, sheets and buckets of paint ready and waiting. We divided up into three teams and set about giving the walls a lick of white paint. With 40 pairs of hands - that's 80 hands and no less than 400 fingers (don't even start with the whole 'a thumb is a finger but a finger is not a thumb thing') people - we got the job done in less than half an hour. Just enough time for Sophie, Luke and Alex to play the bat/bongo/music thing outside, and for Sarah, Jo and Matthew to give the climbing frame a go. A jolly good time was had by all.

We sprinted back up the hill to the common, where we found a nice little spot for our fitness session. This week we were attempting the 7-minute work out, which features all manner of exercises including jumping jacks, planks, press ups, high knees, and a whole squat-load more. Then we gave Will's military challenge ago, seeing how many press ups we could do in a minute. So tough!

Session smashed, all that was left was a quick run back to the BAC, with the Wandsworth playlist as our soundtrack, and a few stretches. What a group, what a night. Same again next week?

Awesome run report written this week by the epic Enrique who we wish a very happy birthday to as well!!

Tasked this week to help the beautiful people of Harlesden Community Garden with a clear away of an overgrown perimeter walkway. It would be a 2.5k chase from base to clear a path, with this lot it’s bound to be a laugh. There were even some excited high kicks upon arrival (Well it was my Birthday) relieved to be notching up ever more years of survival!

So, the middle of May had us in sartorial muddles with her insistence on spots of rain, even slippery puddles. Powering through a well paced 2.5k, we dart through traffic and people on there way. But eventually We’ve arrived. . .

GoodGym Brent we are all relevant! . . .Ordinary people from all around, coming together to pound the ground, running to achieve something sound! The team are smart, funny, kind, some of the best GoodGymers you’ll ever find! Through the naff weather we were wielding spades, or being careful with razor-sharp clipper blades, even taking turns hauling rakes - Ah, the gift of back-aches!

Ellie our Captain, Drill Sergeant and all round amazinger thought (as usual) that this perfect scene was not quite right - not quite LEAN!

Bottom obsessed in a brilliant way, we were taken in two sets PAY! Commanded to complete a cunningly complex combination of crippling SQUATTT exercises!! All set and timed to the beat of J Lo!? Loads of fun - Mo power to yo Bun!

Our valiant efforts for a path of clear view would have been easier without the stench of Nettle Stew!! - That’s a powerful eco-friendly stinky brew!!!! Designed to repel all manner of pests - It’s a genuine wonder the birds don’t flee their nests!

NOTE Harlesden Community Gardens have an open day this Sat so get on down to say hello - Might even be some BBQ food you know!

So, after running hard then working harder it was back at base - A quick tidy then outta the place. With exhaustion causing the group to split we stopped to regroup as we neared RoundWood Park - About ½ way back. Rest time we thought: YAY! Ellie said: NO - NO WAY!

WALKING LUNGES x2 sets of 30 Now this was a real li-Berty!

Genuinely tired - Oh so hurty, what a great way to celebrate being 8 + 30!

See you next time!!!!