Oh what a difference a week makes! After the less than favourable weather conditions these past few Tuesday evenings it was wonderful to have one that was both dry and mild, perfect for running and doing good...and thank goodness this evening we had an indoor task!

A big welcome to Martin, Melissa, Michelle, Sapphire and Toyah, who all joined us for their first GoodGym group run. and two wonderful tourists from Hounslow, Eloise and Matt. Wow! So many new faces tonight amongst my lovely regulars, hope to see you all again very soon!

Before heading outside for the weekly news round-up and intros there was first the BIG NEWS of the week...Johnny's 100th good deed! Well done, Johnny! Thanks to some subterfuge from Catriona and Sarah I presented Johnny with some stylish fairy wings in celebration of his big 100 for him to wear on the run tonight, which he clearly had no idea about! What a great idea.

Once Johnny was winged up we all headed outside to our warm-up spot where we huddled together as we ran through a quick intro and round-up of the week's news:

This week's news...

1.February Long Run (Sun 24th Feb) - This month's GoodGym long run is in South London starting at 9.30am or 10.30am depending on the pace you would like to run from Brixton Station. For all the details and to sign up, click here. 2. Morden Hall Park - Trust10 Trail Run (Sun 24th Feb) - Meet at 8.30am near the White Bridge in Morden Hall Park. Sign up here. It is FREE - there are no admission charges at Morden Hall Park. 3. Community Mission (Sat 9th Mar) - We will be following-up our January group run visits to St Mungo's Reconnection Post and will be finishing the final bit of sorting and labelling. No DBS check is required. Sign up here. 5. GoodGym Eurotrip 2019- Sofia (weekend of 11th May)...racing, pubs, spas, buffets and more! - come & join the fun! Sign up here.

With the news and intros complete we did a name and number count followed by a quick pulse raising warm-up. With Stravas set we were ready to head off on our short 1.4km run down to our task tonight at the Age UK H&F Activity Centre. Following a brief pause to regroup at the bottom of Greyhound Road where of course the time was filled with a favourite exercise, the wall sit, it wasn’t long before we arrived at the Age UK H&F Activity Centre.

We were warmly welcomed in by Aileen, one of the lovely volunteer co-ordinators from Age UK H&F who briefly explained the brilliant activities and services they provide for older adults in the area. It is an amazing centre that provides delicious home cooked meals to support those isolated and vulnerable residents for only £4 a day! Bargain! They also provide computer and technology classes, health and fitness classes, and a whole host of other great activities.

Eileen explained that tonight's tasks were as follows:

• Sort and tidy the art cupboards
• Sort and clear the 'corridor of doom'

Art of doom

The group split into two even teams: Team Art and Team Doom - admittedly one sound more appealing than the other!

Team Doom quickly got to work and formed the ever efficient human chain to clear everything from the 'corridor of doom' out on the tables in the main seated area so that they could be sorted through and grouped together. Team Art began by clearing everything out of the cupboards in a similar human chain fashion onto the sheets that had been layed out by Jason. Within what seemed like minutes everything had been cleared out from the cupboards and onto the sheet on the floor ready for sorting and grouping. Sapphire, Melissa and Eloise got stuck into a small room at the end of the corridor and left no toilet roll or crockery unturned or sorted as they marvellously transformed the room, making use of every available bit of space that the small room had to offer.

As always, Eileen had been ever so kind as to provide everyone with biscuits as a thank you for all their hard work and help, and Johnny ensured these were distributed amongst the group fairly to give everyone an energy boost and reward for doing such a grand job - the biscuit fairy godfather?!

On a winging streak

With the corridor of doom cleared and the art cupboards now tidied and sorted to a tee it was time for the mega team photo infront of the wonderfully creative Age UK chalkboard that was hanging on the wall. Despite the slight squash, everyone packed tightly in and a great team photo with the fun jazz hands was captured by both Eileen and myself.

Squat's my cup of tea!

Before we headed off we made use of the excellent indoor space to complete the 'Sally Squats' or 'Pete's Press-Ups' challenge. Apart from Johnny, everyone opted for the squats, where it was noted Sally likes to go down a lot more than she likes to go up! Amongst the groans, the sign of strong groins being formed so I've heard, 3mins 28secs of Moby's Flower (I've added the link if you'd love to complete the challenge again!) flew by....oh how time flies when you're having fun right?!

Everyone was squat amused

With the 'Sally squats' challenge complete it was time to say our goodbyes to Aileen and head off on our short run up to Normand Park. Once at Normand Park we did a quick 'Johnny Quiz' - 5 questions, if you selected the wrong answer a 'fun' exercise punishment of 20 reps of either jumping jacks, press-up, spotty dogs, frog jumps or lunges were given! The idea being 20 reps x 5 incorrect answers = 100 reps!

Sprint screen to higher the 'art rates

Everyone excelled in the quiz, with some getting more right (and vice versa!) than others. Next up was a short sprint technique session focusing on some 'pocket to socket' action, nice upright posture (imagining their is a helium balloon holding you up!) and powerful leg drives. This is best done on a hill, but sadly tonight all we had were two 50m running lanes, but these more than sufficed. With everyone paired up each pair complete their sprints displaying some fantastic sprinting technique, well done all!

All good things (biscuits) come to those who wait...

With the quick quiz and sprint technique session completed we headed off on the 1.5km run back to base for a quick cool down and stretch, and for some well earned cake-based 100th good deed celebration treats - some delicious vegan gluten-free flapjacks courtesy of the man of the moment, Johnny, and a coffee and walnut cake. Johnny was even wished a "Happy Birthday" by a lovely member of the gym....It wasn't long before only crumbs were left and all that was left was to say our goodbyes and head off home. A great end to a fun night!

Thank you for all your hard work at the task tonight, hope you all enjoyed it. Next week we're heading back to Flora Gardens Primary School for a big painting challenge task, sign up for next week's run here. Have a fab week!