Meanwhile in Westminster 8 of us headed south for our monthly visit to St Andrews youth centre to give their community gym a spring clean and a tidy up.

Now as it was one of usual tasks the aim of our run there and back was SPEED. How quickly could we get there, could we beat our course record lol.

A quick health and safety briefing followed by some chat around the current mugginess of our capital and we were off.

The brief? Start off steady and wind it up, so that's exactly what we did.

Through Oxford and Bond Street a few parks and we were there.

A few races with local kids who thought they might be faster than us and then to the Spring cleaning. Jay clothes and some special spray and the machines and weights were spotless in no time at all.

Before we left we of course had to have a boxing lesson to work on raising that heart rate for the return journey which was quite simply RAPID.

Light to light intervals with little to no recovery are NO JOKE but that's what the people wanted lol.

Home safe and in time for tea.

See you all next week.

Meanwhile in Westminster on an ever so muggy humid night 8 brave souls headed 5k down to Sayers Croft to continue working in the magical eco forest.

Lots of newbies so a briefing on what makes GoodGym great and we were off.

Our task for the evening was to continue to gather logs for the log circle, rid the pond of rubbish and trash, some light weeding, cleaning of signs and litter picking in the pretty green area.

A few frogs were spotted, lots of termites a few slugs and snails and of course a duck wondering what the hell we were doing playing in its water lol.

Great task as always BUT due to the hard work of all of the attendees done and dusted in a matter of minutes.

A few sneaky pictures and we were off again, homeward bound.

Hopefully see you all next week.