On a beautiful warm summers evening 23 amazing GoodGymers ran 4K to the FoodGrowers Group on the Rhodes Estate to transport and lay over a tonne of mulch/compost as well as water the life back into 48 fruit trees on Queensbridge Road.

The evening started with a huge welcome to our new GoodGymers and some GoodGym tourists tasting the Team Hackney flavour for the first time!! 👏🏾👏🏽👏🏻👏🏿 The big announcement of the week was the new Parkrun/GoodGym partnership which will launch on the 10th of September at and after MileEnd Parkrun. If you fancy a timed 5k then a dose of GoodGym Goodness sign up here as an added incentive I hear the trainer for the GoodDeed is amazing!!😀😉

We took off to get our muscles activated and joints mobilised on a quick pulse raiser to the council buildings where we burst into a dynamic warm up and a series of balance developing and muscle strengthening lower body exercises including a dose of some Plyometric fun as we bounced our way to success. After this headed of on the the rest of the 2k run to The Rhodes Estate in Dalston to meet Amy. With a little panic when I couldn't find her all was good again so to celebrate we burst into some relay action to keep up the tempo!! A few sprints, some skips and a trail of walking lunges had up ready for some carrying action!

Splitting into 2 groups we had the waterers and the mulchers! Not to mention the diggers. Forming a slick action line to dug the soil into bags, boxes and wheelbarrows before speedily carrying/pushing them about 150 meters to the fruit trees on Queensbridge road! While the waterers did there thing filling wheelbarrow after wheelbarrow with water and expertly watering the trees. With a super sprint finish we managed to water and mulch 48 fruit trees to the exact tune of 1.5 tonnes of mulch and 150 gallons of water!! Great job team ⚡️⚡️💪🏽💪🏾💪🏼💪🏻🔥🔥.

As we were running a little late we had a shorter than normal options for the first race back to base so we ran a staggered race with the runners wishing to run a faster starting later and later then chasing the pack down with every stride!! Needless to say it was an epic battle all the way back with 2 disappointing exceptions, Nico and Rich the super speedsters decided to take a short cut to ensure victory was there's. We have seen this behaviour from Rich before but leading is Nico astray to is highly disappointing!! Lucky you don't don't educate the people of the future (oh my wait)).

A series of static stretches and ballet pirouette finished off a great session!

Next week we are off to Gillett Square to help maintain their amazing kids adventure play equipment!! Be amazing if you could come along sign up here.

A huge good luck to everyone running their goal running performances this weekend know we have a few Super speedy parkruns and a debut 10k over the weekend!! If you fancy joining the GoodGym race team to get money off race entries and an amazing Race Team Vest take a look and sign up here.

An early heads up that we will unfortunately be saying goodbye to Kirsty in a few weeks as she moves up North for a new and amazing new job😢😢 in tradition we will be heading out for drinks and food to say goodbye on the 20th of September. Be great if you could come along to our combined monthly social and leaving drinks/eat after the group run.

Have a top week,

Technically Smooth

Joel

More to follow

A Fantastic Four GoodGymmers joined forces with Anja and Keyo to clear up after the fourth and final summer live music event in Gillett Square

Over the summer Gillett Square has hosted great fortnightly events for the local community to include a children's pop-up playground, skateboarding and live music.

Kick-off was later than usual which meant the children's playground and giant chess had already been cleared when we arrived.

Beth, Kike and I arrived early on this lovely Saturday evening. The playground was gone, there was no flood this week and the atmosphere was buzzing. It was great to see so many people enjoying the sunshine and tunes. Once Marj arrived; GoodGym were GO!

** Work hard, play hard **

Our tasks today were to:

• Dismantle the gazebos and canopy
• Lift and stow supporting weights
• Fold up tables and chairs
• Pack away the safety mats
• Put everything away

Keyo was super-excited when Marj found a new way of packing away the safety mats by passing them rolled up so that they would flop out into place; great work, Marj!

We were also treated to a bonus task of putting away an entire PA system in one trip. More lifting!

After an hour or so of heavy lifting and dodging the revellers, the sun had set, the Square was clear and the evening drew to a close.

Anja and Keyo gave their thanks and instigated a round of high fives, much in the style of GoodGym Harringey. Until next time, Gillett Square

22 hardcore Hackney GoodGymers braved the threat of rain to run 6k to Hackney Elderly Caribbean Organisation and masterfully finish off a magical painting job with epic roller action.

On a drizzly evening in H-Town the weather fairy proved to be kind and held the rain away for us to get our roll on with some quality painting and mini circuit action. Great to see some super energetic new faces to Hackney GoodGym working hard and being helped along with our experienced core crew! A mini pulse raiser took us to London Fields for our warm up of duck walking and fire avoiding tip toe bouncing. Some skipping and leg swings got us nice and mobilised the action ahead. Setting off at a good lick weaving our way through the back streets of Hackney and out towards Stoke Newington in the close atmosphere we all certainly worked up a serious sweat!! The nearly 3k run zipped by in no time and great to see some big running fitness strides being made by many of the regular runners!! Running efficiency and speed are really improving with your consistent hard work well done!! 👏🏼👏🏻👏🏾👏🏿

With a pretty big group we split into groups to rotate through some physical preparation outside with some body resistance exercises and some super speedy painting. With 5 minutes rotations the pace was kept high both paining, taping up and beautifully executed exercises. We will flew through the task and had the second coat done in no time. To celebrate such a top task performance we finished off with a spectacular Static Squat Off where in a long line held a strong squat position for over 2 minutes!! Great way to Feel the burn!!.

We said our goodbyes and headed off for the race back to base. The Sexy group starting with a 3 minute cushion before being chased down by the Speedy crew great to see some of the Sexy group really pushing on in the last kilometre to really finish off the run strong!

A few static stretches and a mild panic to get back into the Bakehouse saw us end a very successful evening!

Be great to have you along next week as we work our magic at the Rio Olympic festival in Dalston please sign up here.

If you fancy some more running fun join me for a Running Fitness session on Thursday in Islington sign up here

If you are around on Thursday evening and fancy going along to the GoodGym monthly drinks all the info is here.

Big Good Luck shoutout to everyone racing this weekend in the ParkRun tour and in Regents Park 10k!!

Last but not least a huge congratulations to Cecilia on completing her 50th Good Deed!! 🎉🎈🎊🏆🏆🎉

Smooth strength

Joel