Things don't always go to plan and sometimes tasks fall through at the very last minute. But with some quick thinking and a bit of improvisation, good things always come. We did not run to BFC this week. Luckily, Hazel and I both had a bunch of GoodGym flyers in our bags. Quickly, Plan B was hatched.

As ever, the gang met at the Phoenix ready for the run ahead. We were joined by GG newbie Jack who had spotted us running about and decided to come and see what we were all about. Give him a cheer!

We congratulated Hazel and the other Jack for their great running in yesterday's 10km and gently ran down to Cherry Tree Woods to warm up. There was jogging, running and bear crawling. Nobody likes bear crawling, but I promise they're really good for you! In terms of efficiency, they're right up their with burpees – and you all know how much I love those.

We then headed off out of the park for a big ol' loop up to Muswell Hill before stopping for a few tricep dips and press ups at the top of the road while Amanda and Hazel caught up. The perfect spot to split into teams and flyer hard. In traditional GG Barnet style, we speedily flyered the whole road using our honed leap frog technique, making a huge loop.

Once the two teams joined back together, Nicola lead us up to Highgate Woods for an extended return to Cherry Tree Woods. The team were promised 7km today, and without the run to BFC, we wanted to make sure we still got close. We managed just over 6km in the end, including a really lush run through the woods.

I had to run up the hills in the woods as it was way to hard to scoot through the mud and can happily report that it didn't hurt! This is very exciting news indeed. (I will be testing out the running on Sunday for the first time in AGES – wish me luck!)

Once back at Cherry Tree, after six whole kilometres of hills, it was time for the fitness session. The group reported a knackered rating of 8/10, so I decided to be nice and stick to floor work. Everybody likes lying down, right? Abs it is. Shawn came out victorious with some very speedy ab work, winning him the honour of first dibs on the Barnet Biscuit.

This week Barnet Biscuit was the mighty Jaffa Cake, courtesy of Freya, who was with us in spirit.

Thank you for all your hard work tonight team. See you next week when we run back to Dell Fields to paint some garden furniture. Sign up here

This week 16 incredible GoodGym-ers ran 2km (ish) to dig a moat around a pond and chop some sticks.

As ever, the team met at the Phoenix for intros and sign-ins. Thanks to an unexpected level of traffic along the North Circular, I was running a little late. Luckily, Freya and Damian were on hand to welcome the gang until I got there. Two new faces this week: Ves who works with me in Finsbury Park and Anja who is new to Barnet but not to GG. Give 'em a cheer!

After a super speedy intro and headcount, we gently jogged to Cherry Tree Woods to warm up in the park before heading off on a little loop to Archer. The Hammerson Nightingale care home we were supposed to be helping wasn’t ready for us yet, so Maaike at Archer came to the rescue with an extra Archer Task. This week was all about digging a moat around the pond to tuck the lining in to.

The team quickly got to work, with several people taking a go on the mattock. The ground was hard as hell today, so the mattock was the only thing to break past the solid upper layer of mud. Louis let me have a go, so I could demonstrate how to generate more power and Damian made a Buffy reference (where I was Buffy), which basically made my day.

Kim and Paul arrived slightly too late at the Phoenix and ended up running to the other Archer by mistake, meaning they ended up running an extra km. They sure made up for it on site though, with some super speedy digging.

Once the moat was dug, we tucked the pond liner in and filled the gap with mud. I even added a ceremonious branch to kickstart the decoration phase. Chris did a wonderful job filling a particularly deep bit and Phil did some great stomping.

It was soon time for finisher photos and a game of football before heading back to base.

Barnet Biscuit of the Week: White chocolate chip cookies AND Jaffa Cakes courtesy of Freya.

Thanks to Jody for this week's pun.

Next week we are running back to BFC for more upcycling of old furniture. Sign up here

7 GoodGymers Increased the Fitness in Barnet!!

A new adventure this week for the Fitness 4 All sessions with a first in a month long block in Barnet.

Meeting at East Finchley station (not at the clock tower) we headed off to Cherry Tree park to get moving. Beginning with a mobilising dynamic warm up to get the joints activated and mind on our running form before bouncing into a range of marches, skips and strength exercises.

With the intensity increasing we super charged the skipping while keep a strong focus on our running form! Big emphasis on knee drive and high hips!

We then powered away with 5 speedy multi paced 300 metres repartitions! After a few technique tweaks we were away again but this time in 3 Race you back relays.

Top efforts all around and some really strong form shown when the going got tough!

Finishing off with a 3 station circuit moving between Lower body strength exercises, core strength and sone all body CV. 1 on each before rotating around.

Loved the session and hope to see you all again next time! Hope you enjoyed it!

Smooth Running

Joel