This morning Steph, Padmeya and Jonny helped out at St Anthony's Residential Home.

This was an exciting new session helping the home to get ready for their garden festival in August. Even the Birmingham Mayor came along to see the great work GoodGym do :)

Allister who organised the task, warmly greeted us and it was on with the task which was sanding and then painting the benches, you can see the before and after pictures and also weeding the flower bed.

The sanding smoothed the benches so that they were ready to paint. It was then on with the painting. After a stop for lunch provided by the home it was onto painting the last bench.

As you can see GG painted 3 benches.

The home were so appreciative of our efforts that before I even got home I got a lovely WhatsApp message from Allister thanking us so much for our help and how much of a difference we had made :)

Tonight the running club was slightly adapted as it was somewhat hot and muggy! I'm not sure anybody has mentioned it on social media!

The session was 10 x 30 second efforts followed by 10 x 20 second efforts off less recovery, definately a good one to get some speed in ones legs!

Afterwards it was onto the litter pick as we headed back to Boldmere gate.

Tonight we were back with the running club in Sutton Park, after a short break, followed by a new GG task at Our Place Support.

Tonight's interval session was 8 x 1 minute efforts off, 1 minute rest, followed by a 3 minute break, then another 8 x 1 minute efforts! It certainly was a tough one, but it was great to see everyone working well together.

Once done we headed to Our Place Support, where we were greeted by Danielle and our task was to weed the garden used by visitors to the charity who enjoy the quiet space.

We managed to weed a good half of the garden in 30 minutes or so, great job. Danielle was very appreciative of our efforts, commenting on how much better it looked. We''ll be back next month to finish the job :)

Tonight was some more hill training for the group.

The session was certainly a tough one, with some inter-play with the different energy systems. The session was 4 x 30 second hill sprints to start, this was then followed by the 'ever popular' Kenyan hills, the real 'meat of the session' followed by some 45 second lactic acid producing hill sprints to finish off! Everyone worked hard, with the group working really well together, absolutely fantastic to see :)

Once done it was onto the litter pick, with plenty of litter collected as the sun was going down.