They say 'when one door closes another one opens', I reckon that theme fits well for yesterday. With Simon from Cody Dock, potentially the most knowledgeable man on East London history, off sick with lurgies, it was another chance to sharpen your speed and strengthen your corset of rippling muscles.

This week's random question allowed us a shared empathy of our fellow GoodGymers' past pain. A sophisticated bonding mechanism, maybe. "What funny, unusual or other accidents have you had?" Some were gruesome, I'm thinking Ruth's chopped off toe and believe it was Gemma with the bitten off tongue. I mean, ouch. Some were a highly unfortunate turn of events, Mel's wind swept salt in the face, leading to falling onto a cactus. No lady luck there. There were many more corkers in there, thing i took away from it, is we're all pretty damn robust.

Fitness session started off with a running interval, 1k of warm up, 1k @ 70% and then 1k 'hard'. To my absolute delight you all nailed the session objective, went faster and worked tenaciously on the final K. I now have your times saved, the loop saved...and we'll come back to it. Hooray, i hear you sarcastically say.

We still had oodles of time after this, a testing core session on the agenda. With the 'worm' clearly the peoples' favourite. What an elegant yet efficient move, feel free to replicate, maybe next time you need a cuppa, worm on into the kitchen disclaimer not suitable for stairs. A plank competition finished off proceedings, with some gritty efforts. I'm not sure it's going to make the Olympics' schedule soon, as not a true spectator sport, however, those little rapscallion kids were mesmerised, albeit briefly.

I do apologise again for the lack of task, unexpectedly took up my afternoon trying to find a replacement. If you know of tasks that we could use as last minute subs then let do drop me a line. Or even more long term tasks that we book in, be interesting to hear how you would like to volunteer.

Next week we are at Manorfield Primary School, very small odds on a cancellation, yeah you can hold me to that...sign up here

Have an ace week and see you beauts in 6 days