ARight Royal 'To Do'

On an extremely chilly bank holiday Monday it was a complete delight to welcome 14 yes 14 runners to to this special evening in Worthing.

Tonight we celebrated a joint double of 50 glorious good deeds for Anne and Nick together with a new royal prince who was born earlier today. Many congratulations to all.

Being a bank holiday I wasn't expecting a big turn out but I was delighted with how may regulars rocked up for the usual fun and fitness. With holiday heads on they can be forgiven for me having to repeat the run instructions 7 yes 7 times :) To be fair it was a slight diversion to our usual format so understandably confusing.

With the walking team comprising of Barbara, John and Nick setting off promptly the runners consisting of Anne,Emily, Ros,Belinda, Lucy, Duncan, Andy,Dr Emma, Snowflake legging it in at the last minute the team set off for a gentle warm up run east along the seafront.

Following the warm up the team were tasked with 2 x 800 meters of running as fast as they could over this distance . With everyone working towards their individual personal goals it was great to see all the effort going into this drill (Special mention to Gill at this point who joined us on the prom near the pier)

Avocardio

All the team headed back to the green next to Splashpoint where the front runners did 4 circuits of the green in an impressive crocodile format. After a little more confusion (!) we carried on with fitness training with some quick fire drills working in pairs and one threesome.

We did 5 sets of the following

• Jumping Jacks
• Ski Jumps
• Squat Jumps
• Skater
• Plyometric Lunges

Adding to the challenge the timing was variable so this meant the team didn't quite know what to expect ! There were alternative options for all fitness levels and injuries meaning everyone kept busy.

As it was a holiday day and celebration we divided into two teams and finished with a fun party balloon game before settling into the tasks for the evening.

Pole position

There were 2 tasks to put our energies into

• parkrun finish marker pole painting
• Beach clean after the busy bank holiday weekend

The team divided into two groups with the beach team setting off into the sunset and the painting team finding a sheltered spot behind bushes!

20 minutes later and the beach combers returned with surprisingly little rubbish . Was it the cold weather or are Worthing beach goers particularly tidy? A few of the team decided to go off for a further run around the pier to look for the promised picture of our very own prodigal child , Beth before heading back to base.

The painters also wound up their task with a promise to return to finish the job with a second coat next week.

Meet me at the bar - heir heir

Leaving Barbara's champagne on ice for a warmer evening we headed to the pub to raise a glass to Anne and Nick's joint 50th .

With glasses in hand both opened their GG gift . This represents a small token of my huge appreciation and massive thank you to you both the time and energy you have given and continue to give to GG. Big cheer and kudos to you both.

Cheer cheer

With Barbara's 50th milestone approaching in 5 short weeks it wont be long until we are back in the pub again celebrating!

Have a great week everyone and don't forget to refresh and upload your goals to your profile... oh and watch out for that cheer leader board. Can anyone catch Belinda's current total of 188 and thats in just 7 days ! Get your thumb on the cheer icon!

Sending loads of feel good GG energy to you

Julia X