Did you hear about the birds and the bees?

GoodGym comin' atcha on a Tuesday evening!

It's here.... Tuesday... finally! GoodGym day. You know, I firmly believe that in 1000s of years time GoodGym Cardiff will still be running (Excuse the pun) and that great legends and stories of GoodGym Cardiff will be told to the masses.

Anyway, let's get on with reporting on tonight's run.

Who turned up!?

This week Nathan Swain made an appearance on the Tuesday run! Nathan gets involved in community missions and missions to help older people however doesn't often make it to the Tuesday group runs as he leads a youth club on the same evening. He also hung around after for the tweet off to make sure there wasn't any cheating going on... Nathan takes the tweet off very seriously. Who else? We also had Rachel, Alice and Marion all come along - They haven't been to a Tuesday group run for a while so it was so nice to have them join in - Wish we could see you all every week :)

Lets get warm!

To make sure our muscles were warmed up enough ready for the run ahead, we did warm up exercises that got the blood flowing. Our warm up involved bouncing on our tip toes, lunges, high knees and butt kicks!

Let's get our run on!

Adam led runners to Bute park whilst Martin, Su and Rosie all backmarked ( The 3 musketeers making sure that nobody got left behind). Ben led the walking talking group.

The fitness circuit bonanza

At Bute park we all stopped to do some fun fitness exercises. First, Ben told everyone to run and find themselves a leaf, which they did - Some runners got very attached to their leaf. Ben then asked everyone to line up with their leaf, to sprint for 10 seconds and then place their leaf where they stopped. They then had to repeat the run and reach the point where they put their leaf onto the floor - Some people couldn't beleaf they found their leaf again... they were definitely releaved.

Then it was time for some fun circuits. Runners ran to station 1; there they had to do star jumps for 30 seconds, then they had to squat jump to station 2; there they had to do squats for 30 seconds, then they ran to station 3 where they had to do press-ups for 30 seconds.

The fitness circuit bonanza ended with a wheelbarrow race - OH YESSSS!

Welcome to the Samye Foundation

The mindfulness and wellbeing centre always love having us visit! Lorraine gave us very much needed water when we arrived so we could rehydrate.

The tasks for tonight included:

• Putting up bird boxes
• Planting cauliflower plants
• Weeding the garden areas, laying fresh soil and sprinkling seeds for the bees and butterflies

25 Minutes of hard work got the jobs done. Lorraine was impressed with what was achieved, thanking us and offering us tasty nibbles to make sure we were properly fueled for our run back to Big Moose.

Time to run back

Ben led the walkers back and not long after Mikey followed with the rest of the pack.

Well done everyone on tonight's run - You all looked great, ran well and I look forward to doing it all again next week when we help St Alban's Primary School. Click here to get signed up so you don't miss out

Tweet off!

Well done Lucy on winning the tweet off this evening!

Here's the updated league table. Lucy is smashing it this year. But there's another 33 points (approx) up for grabs until the Christmas party award ceremony

• LM 5
• EW 2
• MG 2
• DRN 1
• BA 1
• NS 1
• NI 1
• AG 1
• WD 1