Wowza, another nice turnout this evening for our Greenwich and Bexley Hospice run It was perfect running and task weather this evening. As we all started arriving and signing in it was great to have a first timer in our Bexley Goodgym gang in the name of Jodie. Welcome Jodie. As usual we start off with our introductions and warm up. It's then time to engage the Garmins and head out. ** Susan** Took out the front runners in her brand new black 50 tee shirt (looking good Susan) and i coached and advised with the back runners who wanted to learn techniques or ask questions I gotta say, It always makes the hairs on my neck stand on end to see a good number of red tee shirts running out together along the side street. Especially when they are weaving through the commuters as they head home. It always draws attention and questions.

IT ALWAYS MAKES THE HAIRS ON MY NECK STAND ON END TO SEE A GOOD NUMBER OF RED TEE SHIRTS RUNNING TOGETHER

It was great to see Chris waiting for us as we arrived. After some kindly supplied bottled water we split up into 3 teams. Team 1:- Painting. Team 2:- Kitchen steam clean. Team 3:- Baby clothes tagging and pricing. After 43 minutes the good deed was completed. We posed for our mandatory work photos before heading out on to the Broadway, where we were treated with another photo opportunity of an awesome sunset.

It was then back to base camp all feeling very accomplished with what we had achieved. On arriving back to Crooklog i had prepared a fitness session for everyone. Well it would of been rude not to. Especially as Sarah had quickly nipped to her car and grabbed some awesome banana and peanut butter homemade cakes to celebrate her 50th Goodgym good deed. Well done Sarah, nothing short of brilliant. Yay!, thats 3 black tee runners we've got at Bexley now.

Before i signing off for another week i want to give my last hi five of the evening to Neal. He announced that he's going to be a proud Dad to a baby girl. Thats just brilliant Neal. Massive congratulations. Until next week Goodgymers.........

Well not the Monday we had plan. Due to unseen circumstances our Goodgym task was unfortunately canceled. Hey, these things happen but it didn't stop us having a blast by the lake. After our warm up we headed out towards Danson Park with cones on board for some fitness fun and games. Boy, its so good to have the lighter nights back.

Boy, its so good to have the lighter nights back

On arrival at Danson Park it was game and maybe a little pain time :-) I was determined to work all muscle groups tonight, then finish it off with some healthy competition between everyone. All that was needed to fore fill this goal was a few cones and some sponge dice. Heres the list of what was worked last night.

• Hearts
• Lungs
• Legs
• Butts
• Core
• Back
• Chest
• Arms
• Shoulders
• Mental
• and jaw muscles from all the moaning :-)

Like i said previously, the evening was going to be finished off with some fun competition. The drill in question was called "The Climb". Basically everyone starts on the line. The fast lap is one squat jump, run twenty metres and back within 45 seconds. If you complete it with 45 seconds you get till that time finishes before round two to recover. The next round is two squat jumps with a twenty metre run and back. The idea is to increase the squat jumps each time and still complete the drill within the 45 seconds. The winner is the last man standing. In this case i want to congratulate Anthony a visitor from Goodgym Westminster for taking the title with sixteen squat jumps. Bexley had a great effort from Cheryl coming in second with Fifteen squat jumps. I must remember to ask them how those legs are feeling today......

With everyone feeling totally drain the vote was to take the shorter run back from the park to base camp Crooklog for our cool down and stretch session.

This weeks shout outs are to Susan, Caroline, Paul, Cheryl and Sarah who smashed the Brighton BM10K Sunday and still came and smashed it at our Goodgym session last night. Next week we also have another 50 Good Deed mile stone where Sarah will earn her black tee shirt. Well done. Until next week Goodgymers...........

12 speed demons came and conquered a pucker paper-chase and terrific track attack!! That's GG Brent all over October! Pow Pow!

It was smiles all round at base camp Queensbury with 10 glorious Gyals and 2 gorge Guys making up the numbers this eve!

Bringing the fire was Girl Power Hour and flexing for the females was: Clairey-Bell, Mouse, Dimple, Liz, Coralie, Eliza, Beth and sister sledge tabs and debs!

Repping for the fellas and back for his second week running was Crossfit Kid Lucas in his newly adorned GG red tee. Which by the way was suitably spray on to flex off his Olympic lift traps! And Looking just as macho in his signature yellow threads was resident king pin, all the guys love him (okay well maybe just Colin) devilishly daring Dinesh!! Woo!

So with all our wonder women at the ready and gumption gushing from the guys, we sped out for the night, for leaflet paper chasing all the way to Willesden Track!

After successfully slamming the high road with all the goodgym vibes, we arrived at destination pain on the lanes, oh no wait I mean fun delightfully good times lanes..... To be fair, it was probably a bit of both depending on who you ask! But actually proof that so much fun was had was that only 3 photos were taken!!!

So once we'd mobilised and warmed up joints with a few drills and spills, it was down to big business and that was some laps!! 200m sprints to begin followed by 400m timed splits!! Now me being nice only asked the team for 2 sets of each, however Clairey-bell reminded me that in goodgym Brent days of old, there was a 12 lap session once upon a time!! I think I'll be bring that back some time soon!!

**Oh yes..... watch this space, get the stop watch ready for some time and punishment at the next sesh!

So after my team wiped the floor with my timer each one achieving feats of absolute glory, we bashed out 5mins of core blimey can you feel your abs yet, before setting off for a cool down jog back to base.

What an awesome night, where we all took flight, to task and good deed and thrash some speed!!

See you next time!!!

DO GOOD. FEEL GOOD. INSPIRE!

Eight runners met up at the Queensbury for the short run down to Willesden Green's former police station-cum-community hub in the making to brush up on their painting skills.

We welcomed Lucas to his first GG run, and Simon who was out doing a bit of GG tourism for the evening - and seems to have bagged most of the boroughs already! They were joined by Simon H, Tabitha, Debbie, Coralie, Liz, and deputy run leader Claire, who all already had an idea of what was in store...

We were met by Colin with his usual bags of energy - despite claiming to be knackered, he still managed to get us all tooled up, find lights, find power sources for said lights, show us what to do, not trip on any cables, and all whilst regaling us with fantastic and incredible stories of parties to end all parties... and probably managed to apply more paint to walls than the eight of us put together!

We rolled up our sleeves and got out the rollers, brushes and trays and set to work to transform the indoor space into a symphony of white and orange - seriously, our painting and decorating talents are wasted in our day jobs!! We left, paint spattered but happy to see how the place is evolving, it is almost unrecognisable from our first visits here a few months back, especially the beautiful gardens. It gave us a warm glow inside to think that we had contributed a bit to this transformation. Inspirational!

A wee run back up the hill to the pub, with a few stretches, and off home to wash paint out of our hair, aaah....

Thanks everyone!!

9 GG Brent fitties were fast and furious as they pushed down pavements and paraded their way through tonights leaflet task for Brent's good causes. YAY!!

Now all I can say to start this run report tonight is - What Debs wants Debs gets and when our bride to be requested a track session, how could I refuse!! So armed with our source of good-deeding info sharing leaflets for - The NHS, Granville community food kitchen and some home grown repping for us GG BRENT as well, we got to stepping and paper chased our way through the ends, all the way to Willesden Sports Centre. BOOM!

Oh and thank you mother nature for blessing us with a rain free evening. Really and truly, this will be the first track attack session in a while that hasn't been a wash out! phewwwwww!!!!

So after our community spree which included face to face, library drops and postal passion, we arrived at our home for the eve & let me tell you, these guys were raring to go. Seriously energised and ready for some fabulous fitness fun and games in the form of drills, skills and a lot a lot of HIIT training - THATS High intensity interval training to you and me ;) POW POW!

After some mobilising and skills work, in the form of walking lunges , crab walks and various hop, skip and jumps (No that wasn't into the sandpit although Tabitha would have loved that!!) it was set to work on running 200m sprints, timed and repeated to track pace!

Can I just say at this point, OMG what a set of times, for each and every one!! All achieved even in the midst of some worried faces and moments of self doubt, particularly ironic was the cries from Jo But I'm not a sprinter hummmm really?? As she smashed in under 40 seconds each time!!! Bolt eat your heart out please!

Everyone gave it their all and worked their socks off for the whole session. Huffing, puffing, panting, recovering then going again and again. Special shouts go to Pushpa aka 'mum' who shaved 15 seconds off her first time in round three, living up to her name as she "Pushpa'd" to the max!! Think she was holding out on us and is a cheeky lil speedster at heart!!

After the main event, we finished off the session and the last of the legs with step jumps x 10 for three rounds and with that all jelly legged and understandably exhausted, we jogged the cool down back to base.

Another great evening doing good in Brent, with a HIIT-Fit focus for our resident badass athletes, that really packed a punch!

See you next time fit fam!!

DO GOOD. FEEL GOOD. INSPIRE

17 awesome athletes got a litter bit more than they had bin expecting in BRENT this week.

Twas a beautiful sight indeed to behold, when 17 lovelies up to THE QUEENSBURY strolled YES!! Full squad in place, ready to race, down Walm lane for some tasking and of course fit, fun and games!

First up was the run, but it didn't take long, for high jinx was in the air and all of our usual GG Flair. Running and funning our usual route, smiling at passers by and giving salutes.

Next, we arrived at our base for the night, but poor Rosa from St Andrews was in for a fright. For she had forgotten the required equipment, plastic gloves and bin bags for a lot of litter pickin'.

NO FEAR!, said I, with a glint in my eye, While you go and collect, the task can come next... We can begin with a hop, skip and lark and run a wee bit further down to Gladstone Park!

So off we cantered, with plenty of banter and not before long, were ready to crack on! Wasting no time, onto each others backs they did climb, for piggy back races, making haste with their paces. The winners were easy to see it was simple, girl power all the way, with Zara carrying Dimple.

Following swifty, 100 squats bashed out nifty. Then Core on the grass, before back to the task!! Speeding along each step taking us closer and in no time at all, we were back to meet Rosa.

Ready and raring to begin our task and to - pass the bin bags was our only ask. So with latex gloves adorned, although some were too small and in no time were torn, we embarked on our mission, of speed litter picking.

Not 15mins in and it was all drama in the street, for what I'm about to say, I hope we'll never see a repeat. Drunken locals fighting and throwing cans.... QUICK Said Nicola HIDE BEHIND THE VAN Thankfully for us, quick to arrive, the coppers appeared, phew, we weren't scared, only the brave cower in fear!!

So then we could complete the rest of the night, with no further distraction, of crazy men in sight. We continued until the end with determined action, filling up the rubbish bags in quick succession. In no time at all, the bags were all full, so we said our farewells and turned on our heels.

Peeling off home, the group soon diminished, with only a few left to race me back to the finish. But with stretches and hugs and goodbyes complete, it was homeward bound, now everyone can eat!!

Another brilliant event, in our beloved Brent. See you next Monday for another chance to play!

DO GOOD. FEEL GOOD. INSPIRE

POW POW!

A dozen GGers got down to some shifty business at Willesden's Old Cop Shop and did some hard time, smashing out a serious plyometics session to boot. Pow Pow!! All in a days work for Brent.

Beautiful scenes down in Brent this week where twelve familiar faces came to pay their dues at our on going mission to regenerate the Old Police Station, into a fabulous community base and artistic Hub. Hurrah!!

With housekeeping done and dusted, it took this swift crew of bandits no time at all to jog the short distance of Walm Lane to the task for the eve, of course with much merriment and catch ups chats along the way. YAY!

Greeting us as always with his usual flair was our fav host colin and all of his magical energy and crazy antics, this week included stopping traffic to achieve the ultimate team pic outside our task base!!

After the matrix style vehicle vanquish, the usual catch up tour got underway and the group were led around the site to be shown the already incredible achievements that had been continuing and ones that we of course had contributed to.

To our delight, the many rooms of the building were now clearing of of debris and rubbish and starting to resemble spaces fit for artists studios and community art education spaces! We were also informed by one of Colin's delightful helpers that there would be a screen printing press available for use in only 2 weeks, so fashion bods in the area too could come and get creative for affordable printer rental prices. Amazing!!!!

After the catch up it was quickly down to the tasks at hand which this week consisted of painting walls and floors which Sabina, Debs, Sean and Tabitha tackled with relish. While the rest of the gang took on a massive shifting operation of the last random bits of debris up in the top rooms.

Just to clarify, when I say random I really am not kidding!!!! There were chairs, boxes, tools, sofas.... Of course there was the odd moment of reflection, where Dinesh and I managed to maximise the fun to be had with a mirror. But for the most part it was game faces on and this motley crew got down to some serious shifty business up and down stairs for 30mins of hard-core graft!!

Holding my breath at one point as I witnessed strongman Simon, although as cool as an icebox, shuffling past me, down 2 flights of stairs with a FRIDGE!!! Forget the gym, that's what I call power-lifting!

After a back breaking 45mins the group reconvened together in the courtyard for some final fitness fun to finish the night.

• Crab Walks
• Tuck Jumps
• Comandos
• Burpees
• Partner pistol squats

Workout complete and were even rewarded with some delicious Colin Specials - His homemade banana shakes, sweetened with the honey made by bees on the roof!!! We were buzzing!! You can't get more organic than that!!

Final farewells wished we turned on our heels and flew back the mile run to base, fuelled by our fruity tooty tastes (but Tabitha trying her hardest to forget the dubious equipment it was made with)

Back home and it was stretch and reflect.... No we didn't steal the mirror! But look back and think of how much we'd really achieved in the Police station. It will be so awesome to see the finished base and delight in seeing our contributing names etched into the memory wall as well!!

See you next time fitness familia!!!

DO GOOD. FEEL GOOD. INSPIRE