This evening 14 GoodGym runners ran to help out at the YMCA retail store on Colchester Avenue.

14 runners showed up at GoodGym tonight, excited to get the mileage under their belts and enjoy a GoodGym run when it isn't raining! Didn't we have a nice bank holiday weekend too? 3 days of scorching weather is often unheard of in Wales! Anyway, everyone turned up promptly between 6.15pm and 6.30pm with their beautiful GoodGym t-shirts on display - everyone looked so fine and dandy! At 6.30pm everyone went outside to warm up. Jogging, lunging and high knees... Nice dynamic exercises to prepare for exercise! No new faces this week, but it was good to see Emyr, Louise and Rhian again who haven't run with us for a while... keep coming back y'all!

Feeling warm we were ready to role

We decided to run as a group to the YMCA, being mindful of our running form on the way there. Lifting up our knees, holding our head up to make sure we maximize oxygen intake, trying to land on the mid-foot or front of our foot rather than heel striking, keeping our arms at a 90 degree angles and trying to relax our breathing.

Our run to the YMCA involved crossing a number of roads. This broke up the run which allowed us to catch our breath. We also seized the opportunity to do some squat jumps - by popular request!

Welcome to the YMCA

We were greeted with a warm welcome by Matt who works at the YMCA. Unfortunately he wasn't singing like the Village People when they sung the YMCA but he may surprise us in the future and serenade us as we enter. Matt told us all about the YMCA and then gave us our tasks for the evening which included hanging clothes, sweeping outside the shop and hoovering the store:

• 10 runners hung up clothes (Lowri, Louise, Rhian, Emma, Mikey, Emyr, Aimee, Andie, Su)
• 3 Runners swept outside (Darren, Ellen and Martin)
• 1 Runner hoovered the shop (Lucy)

Everyone got stuck straight in. Darren began posing and dancing with the broom. Martin was running around the car park pretending he was on a broom that could make him fly and Ellen tried her best to keep them both in line.

After 10 minutes of good deeding, Mikey began thinking he was Count Dracula (excited about Bucharest - I think!) and Martin tried his hand at being a ventriloquist... Martin, it was a very... original impression!

Andie and Lowri took the opportunity to have a look around the shop, their eyes wide open to potential bargains!

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Riddle of the run

No run would be the same without a riddle, so here it is;

I AM A SEED, THREE LETTERS IN THE NAME. TAKE AWAY TWO AND I SOUND QUITE THE SAME. WHAT AM I?

Think you know? Comment below!

Click here for the answer

After 30 minutes of hanging, sweeping, hoovering, and the best blooming banter in town, we were finished! Matt was amazed by our efforts. He thank us and bid us a safe run back...

We all then begun running back to Yr Hen Lyfrgell at top speed. Louise tested out gravity on the run back and quickly realised that Earth's gravity is still as powerful as ever! Fortunately though Louise was okay and she assures me that she will be back at GoodGym next week or the week after.

Click here to sign up to next weeks run - Do it now :)!

25 GoodGymmers came out for a splendid run this evening

We all arrived into Yr Hen Lyfgrell for our Tuesday evening group run. We were all keen to get out running because there had been colossal levels of snowfall over the past week which impacted on opportunities to go out running – even Cardiff Parkrun got cancelled… the 4th time it has been cancelled in 10 years!

We started off the evening with a warm up, opening the gates, letting the sheep out and closing the gates again after. Warm ups help prepare the body for exercise and can help prevent injuries We then did our headcount and welcomed Mark to GoodGym! Hi Mark!!! It was his first ever time running with GoodGym and it was a real pleasure having him come along. Mark will be aiming to run in over 50 towns over the next 60 days! "Good luck fellow runner!" Our headcount this week also involved stating what our favourite food is before going on a long run. Ben shared how much of a fan he is of the bagel and porridge pre race diet! Elvis’ peanut butter and jelly sarnies were also a choice for a few runners! Anyway, a little less conversation a little more action!

So after getting warmed up and maybe even feeling slightly hungry, we split into two running cohorts, the sexy runners and the speedy runners. Jack led the speedy runners and Ben led the sexy runners, obviously!

Let’s go and help Keep Wales Tidy!

We ran the streets of Cardiff making our way to Pen Y Lan library. On the way there we did sprint drills and used curbs to do step ups, benches to do tricep dips and walls to do planks.

"Hello GoodGym Cardiff! I’m Lorna from Keep Wales Tidy and I need your help!"

Lorna explained about Keep Wales Tidy and the charity work Keep Wales Tidy do across Wales to protect the environment for now and for the future. She also gave runners an in-depth health and safety briefing so that runners could litter pick safely!

Runners then went out in force… here are some of the interesting items they found

• A glove
• Cans
• Straws
• A pair of socks
• Burger packaging
• Polystyrene

It was all so exciting that time just flew by and before we knew it the 25 minutes were up!

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Riddle Diddle Doo, here is a riddle for you

I start with M and end with X. I have a never-ending amount of letters. What am I?

Did you get it? If not then maybe tomorrow?... Oh I mean next week!

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After we arrived back to Yr Hen Lyfrgell, we clapped in Stuart and Jack and then participated in a warm down. We stretched all the muscles we had been working out whilst on the run and reflected on how it went - There was consensus that litter picking is VERY satisfying. The sexy runners covered a total mileage of 3.2 miles and the speedy runners covered approximately 5 miles.

Antics continued at the Cosy Club after the run with burgers, macaroni cheese, cakes and a wide array of beverages! This was to celebrate Ben's birthday! - ** Happy Birthday!**

The RunPunStiltskin award this week goes to the BIRTHDAY BOY!... ME :D - I will enjoy the virtual and bring it back next week .

Not deterred by boltic temperatures, 24 fearless GoodGym Cardiff runners attended GoodGym this evening… It was Jack Frost vs. Jack Munn and Jack Munn wunn!

It was great to see so many runners defy the elements and come along for a run. In fact, everyone came prepared and wearing many layers including, gloves, leggings and some even deciding to wear earmuffs - CAN YOU HEAR ME OKAY SU? Nobody brought documents to be checked this week (to get involved with running to help older people) – Come on :) Bring your documents along next week!

At 6.30pm we headed outside for our warm up – This is actually misleading as it was more like stepping into an outdoor freezer. So, continuing with our warm up in our outdoor freezer, we got jogging on the spot. This was followed with opening the gate to let the sheep out, then we ushered them back in after 15 seconds and closed the gate to keep the sheep safe. After, we played a game of fish and chips where runners would run around and then when Ben shouted "Fish and Chips" runners would have to find a partner and say either "Fish" or "Chips". If you said the same as your partner you did 10 star jumps and if you said different you did 10 push ups… WAIT A SECOND… In the first round, in what could be described as the most unlikely of situations, by complete coincidence everyone said the same as the person they partnered up with… Something fishy is going on here! Ben decided to mix the game up. Instead of Fish and Chips runners had to squat or stand – A ha! Gotcha… The final warm up game played was group-ees. Basically Ben shouted a number and runners had to form a group of that number of people. Those in a group had to do star jumps and others burpees.

HEADCOUNT! For the headcount we said our names, what number we were and our favourite thing to do in wintery conditions. MASSIVE welcome to Andrew who was running with GoodGym for his first time ever! #Legend. Kudos to Rachael for inviting him along too – Rachael won herself 1 red lace. We also celebrated Aimee’s 50th good deed milestone #YouAreSoAwesomeThatItIsReallyAmazingHowAwesomeYouAre

Definitely warmed up it was time to head off

Ben led the run to the task with his helpful accomplice Ms S Nav. Aimee and Emma both back marked – Love you guys! At great speed, and continuous running to keep warm, it wasn’t long before we reached the task.

Welcome GoodGym to Llanover Arts Centre.

John welcomed us to Llanover Hall Arts Centre. He told us how Llanover Hall is run by the Council on a very limited budget, there is no caretaker and John has, for the last few years, worked to maintain the grounds singlehandedly. John tasked us with tending to the garden... eradicating the weeds and cutting back the overgrowth!

Motivated to help John we got stuck straight in.

Mikey was cutting back Ivy off the walls, making interesting noises in the process. He was supported by Su and Charlotte with this; cutting back the ivy, not making interesting noises. Joseph went to the back of the building armed with a saw to cut back the thick overgrowth there. Louise, Rhian and Maya got up the weeds from the car park. Pablo, Andrew, Darren and Rachel all tended to the garden at the front of the building…. It is fair to say, LOADS was getting done. (I only listed a few here!... Check out the photos! - Darren even spent 10 minutes waving to a garden hoe saying "Hi Ho, Hi Ho").

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It’s RIDDLE TIME!

Drop me from a building and I will be fine, but put me in water and I will die. What am I?

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4 Minutes left!!!

With only minutes left the intensity increased... And then time was up!

Thank you all so much, I would love to have you back here helping out again

We had a quick group photo, put away all of the gardening tools, waved goodbye to John and thanked him for letting us help him, and then we ran off – It’s amazing what can get done in 30 minutes!

The run back included some fitness exercises. 50 star jumps, running on the spot at full intensity for 20 seconds, high knees on the spot for 20 seconds and then finish with Squat jump partner claps (Yes it had a name!). We then increased our speed in the last half mile of the run… Zoooooomm! Well done Pablo for your speedy Gonzalez performance.

RunPunStiltskin Award

Well done to FLISS BROOKS!! WOOOOOO who receives the virtual award this week. Take it home, look after it, cuddle it and cwtch it, but return it next week!

A tremendous time was had at GoodGym Cardiff tonight! 20 brave runners showed up, and with shoes on their feet, legs pumped and hands ready for painting and planting, nothing was going to get in their way.

Runners came in their numbers to GoodGym tonight… just like flies to… I mean bees to honey. They were all keen to get fit, do good and see one another - A week apart is just too long!

As the clock struck 6.30pm it was time to get warmed up. We headed outside and started with our headcount and shared our most favourite word! Here are a few from the list:

• Utility by Nathan
• Wicked by Emma
• Awesome by Adam
• Bubble by Louise
• Tenacious by Aimee
• Serendipity by Ben
• Elocution by Lucy
• Chicken by Rachel
• Contrafibularities by Martin
• Discombobulate by Darren
• Apothecary by Su
• Haberdashery by Mikey

Martin has been challenged to use his favourite word in the next research article he writes :) - Excited face- .

After the warm up and headcount we split into two groups. The speedy group, led by Ben, and the sexy runners, led by the sexy man himself, Mikey! Lucy egged on both Rhian and Louise to run with the speedy group and then we were on our way. Mikey led a direct route to the Samye Foundation and Ben took a longer route which took the most scenic route of Cardiff which included the infamous and world renown Chippy Lane – A place people have eaten more times than they can remember! Kudos to Laura and Pablo for running with us again for a second time and Louise and Rhian for really challenging yourself tonight in the speedy group.

Welcome to the Samye Foundation GoodGym Cardiff

A warm welcome awaited us at the Samye Foundation, and after hearing about the wonderful goings on at the centre we couldn’t wait to get stuck in!

Teams a go go

Runners got into three teams. One team went to the top of the Samye Foundation building and began painting and sanding the walls and skirting boards. The other team laid soil and began planting ferns, all part of the instalments to create wonderful outdoor garden. The final team potted pants with fresh soil at the entrance to the centre.

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Riddly Diddly Fiddly Doo, I have a riddle for you! – A toughy this week

*A man is looking at a photograph of someone. His friend asks who it is. The man replies, 'Brothers and sisters, I have none. But that man's father is my father's son'. Who is in the photograph? *

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With the riddle set in the last 10 minutes brains were now as active as movement as all runners were eager to get the task finished and work out the riddle at the same time!

Goodness gracious GoodGym!

Lorraine could not believe how much was done in such a short space of time- 30 minutes!. The garden patch was now ready for the next stage of development and immense progress has been made on the renovations to the top of the building.

Afterwards we ran back, stopping to allow everyone to regroup and finishing by reflecting on the evening’s run.

The RunPunStiltSkin award goes to Darren and Mikey... Well done! Jess made a blooming awesome suggestion and I have a feeling the competition for the RunPunStiltSkin award is going to increase in weeks to come!

Goodgym the VEST a runner can get

Thankfully Lucy turned up nice and early tonight and Mikey could get changed, whilst away she completed DBS checks and welcomed our newest runner, CROESO to LAURA.

With our newest run leaders hurriedly joining us from the train station we extended our warm up of drills and chats, Strava's and route ready we set off. As one team, we ran to the traffic lights before we then split, the faster group taking to the hill to meet Cardiff's 'Magic Roundabout' at the top. Then squats until the rest of the group joined up. With Valentines around the corner tonight was all about togetherness.

Can you feel the love?

So off we went for the final push until we were met with the honk of a horn from a driver for VEST, the Voluntary Emergency Service Transport Community. After being welcomed by Caroline, and an introduction to the great work that they do we got ready to work. VEST is a wonderful group that helps elderly, isolated and disabled people get around the City and Vale of Glamorgan by supporting independence. What an inVESTment in the community, we can certainly get on board with this task

Van you clean it?

Splitting into groups to take on the buses, from hosing to scrubbing, brushing and window cleaning, mopping and even mop dancing..... special shout out to Su. We were then joined by the very special quality controller to check on our standard of work, Alfie the dog.

We're getting distracted now.....

with just 5 minutes left we all attacked the last vehicle, whilst still being hosed down. We just don't care about getting wet in Wales....And so the task was complete, the usual group photo and we were ready to head off into the night. Pondering a question or two, what's the best pancake filling? Will we get back in time for pancakes? And can we decide between pancakes and the Tuesday drink?

Time for a warm down, stretch out and we were done.

Diolch yn fawr Cariad

Now for a sing song

At VEST today, GoodGym runners cleaned the dirt away, Now it looks as though we want to stay, Oh, we believe in VEST today.

Suddenly there’s only half the time there used to be, And there’s a shadow hanging over me, At VEST today, Mikey got mouthy.

He just wouldn’t go, And we know, it’s his job to stay, Did we do something wrong, When we cleaned for VEST today?

At VEST today cleaning was such a fun game to play, Now we’re drinking in our hide away, GoodGym had fun at VEST today.

Why'd we have to go? Well we know, we couldn’t stay, We’ll be back before too long, As we long for VEST today.

Next week in the Goodgym Cardiff crew......we will be running to the wonderful SAMYE foundation, a regular of ours, you can sign up here SAMYE 20th Feb

And the question of the week, Ben I'm going out there and preparing this one for the warm up. What's your favourite word? Well done to BEN for taking the very sought after RunPunStiltSkin award. And Ellen and Darren, your suggestions helped to inspire the report, you're all winners to me!

22 runners tonight attended GoodGym Cardiff, all ready and eager to get fit and do good by helping out at St Monica’s primary School.

First and foremost! A huge welcome to 2 new GoodGym runners; Sarah and Pabs…HEY GUYS! 🖐 Sarah is Ffion's friend, and so...Well done to Ffion who earned herself ONE red lace for bringing a friend - A huge achievement - well done! We also had Ivo join us from GoodGym Tower Hamlets, London, he heard all about our epic banter and hilarious, second to none antics and all we’ve achieved to date and so when the opportunity arose to run with Cardiff, Wales, he could not resist it. 🖐 We also reflected on our FANTASTIC beast of an accomplishment in the January Challenge... A HUGE achievement! 🏆 Our usual headcount also included naming our favourite school subjects. From History to Maths... there was a range! We reminded nobody should shout out in class, joke, this is GoodGym; we encourage participation in a way that is LOUD AND PROUD! Our warm up consisted of the Mr Men (and Ms Women) warm up routine, from Mr Bounce (jumping on the spot) to Ms High Knees. Mikey said he was feeling like Mr Lost without Darren, we reassured him that Daz would be back next week :)

After the warm up runners divided into two groups. The sexy and the speedy runners! Who were the speedy runners you may be wondering? Ben, Lucy, Lewis, Pabs, Rachel, Lewis, Jess, Jack and Charlotte. The other runners were all sexy! Who were they? Give a shout out to: Mikey, Ivo, Aimee, Ellen, Rhian, Louise, Su, Maya, Rachael, Jess, Sarah. Jess and Emma - Twit twoo, you bunch of good looking runners, you are looking fineeeeee!!

The speedy runners covered a slightly longer distance, running up to Maindy pool, doing a couple of sprints and then meeting the sexy runners at St Monica’s School

Welcome to St Monica’s Primary School 🏫

We had all arrived to St Monica’s Primary School after a joyful run! Abigail, the school headteacher, was there to greet us with a warm smile, she told us a bit about the school before informing us of our tasks for the evening; The school is set in the vibrant area of Cathays in Cardiff. The school provides a welcoming, caring and secure environment in which Christian values are central to the ethos of the school and the local community. At St Monica’s Primary School, every child has the chance to shine.

Tonight we helped clear a school building of old furniture and carpets. Some runners also painted outdoor railings and others removed mould from walls. Runners also moved the biggest beam made of wood ever seen!!! Ivo removed a precarious looking cupboard from the wall, increasing Ben's heart rate and displaying some epic balancing skills... (the pots which were balancing on the top of the cabinet were actually candles which had become stuck to the top... ) Mikey, Su and Pablo were taking up the wooden floor pieces which used previously to attach carpet to the ground.

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Riddle Diddly Doo, I have a Riddle For you!

You bury me whilst I’m alive and you dig me up when I’m dead, what am I?

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5 Minutes left!!

With only 5 minutes to spare runners made a final push! A mountain of furniture was now located outside of the building to go into the skip which arrives tomorrow.

TIME IS UP!⏰

Fantastic efforts from everyone! We had a group photo, and some of us had warm drinks before we embarked on our run back! We said goodbye to Abi and the caretakers who provided us with an AWESOME task!... It definitely gave us a good work out. On the way back we did some sprint drills. Ivo stood in front of us and had us run towards him whilst he filmed us, luckily nobody ran into him although there were some close calls! Jack also had a bell and was ringing it during the sprints to encourage everyone!

At approximately 8pm we were back at Yr Hen Lyfrgell! Jack was again ringing his bell, congratulating runners as they finished... I guarantee that bell will be at the next parkrun he marshalls at! 🔔 We did our warm down and gave ourselves a round of applause for our efforts. Well done Pabs and Sarah for completing their first run with GoodGym and Sarah for joining us for her first run EVER! Ivo, a big thank you to you too for coming to run with us; Your incredible use of initiative enables us to be part of an amazing running club family that seeks to improve the community.

I hope you found the run report entertaining

Come along to the next GoodGym run - Click here to sign up

Afterwards we headed to the glassworks for a well earned beverage!