A big welcome to Jonathan making his Goodgym debut this evening.

Out on our run the first challenge of the night was to overcome Bishops Hill before we started posting flyers on behalf of the BHF shops in Ipswich.

The aim of the task tonight was to publicise the BHF shops taking furniture and electrical items and hopefully generate lots of donations for them.

Splitting into two enthusiastic teams a significant residential area amounting to around 300 leaflets delivered was covered in super quick time.

What goes up must come down... so our run back took in the satisfying down hill of Cliff Lane and onto the Waterfront, where we stopped under the floodlights for some shuttle run intervals.

A line of cones laid out and the effort interval was to the cone number chosen by the random number generator - ME!

The first few efforts being simple single shuttles which progressed to two back to back efforts and then in pairs. Some hard work was done by all and the finale was the Dusty Bin treble interval of 3-2-1.

Oh how everyone laughed as they went through that one !

Top Notch work all round.