Come on you lot lift that knee, wall sit, tuck jump 123, biscuits sweets and Indian Tea - when we're cleaning windows!

My lifelong friend Nilesh Kotecha at the Lohana Centre pulled out all he stops to make this a memorable night,

Not only did he give us a meaningful and rewarding task where we could make a real difference, not only did he give us exclusive use of a sports hall for the fitness task and not only did he book us at least quarterly in the future but also at the conclusion of our visit we were spoilt rotten with sweets, biscuits, chocolates and Indian tea.

We welcomed Elaine to her first group run and great to hear that she has New Year resolved to join us at least once a month. Mel joined us en route and as ever acted as group snapper to record the occasion on film, and Jen and Lee made their own way and were already chatting with Nilesh when the rest of us arrived.

We were shown to a magnificent function hall where we set to with our task - cleaning windows.

And here begins the little ditty that I have been humming away to ever since Nilesh told me what he wanted us to do.

Based on an original tune by the late George Formby these words are best sung to Georges famous song "when I'm cleaning windows"

Now we’ve been cleaning windows Our GoodGym group run task We’ll come and do a job for you You only have to ask

At six pm we’re on our way. It’s really great I have to say. You only have to run 5k When you run with GoodGym.

We dig a garden paint a hall We answer every good deed call We sweep the floors in a big church hall When we run with GoodGym

On all our group runs we work hard The tasks must never stop You find us wielding rakes or spades or brandishing a mop

The churches garden looks a mess It needs some work I must confess But when we’ve done they’ll say god bless When we’ve run with goodgym

These windows they all need a rag This litter it goes in a bag A crisp bag or discarded fag When we run with goodgym

We have a runner he’s called Jim Until he’s there we can’t begin Cos all the girls want to run with him When we’re down at goodgym

On our group tasks we work hard The tasks must never stop Sam has got her secateurs and Jen has pinched Jim’s mop

Gravel weeds and clippings too Anything that’s what we do You’ll be surprised what we get through On our tasks at goodgym.

Now I’m a goodgym runner. A happy kind of chap You’ll find me picking litter and clearing loads of ..... mess On Tuesday nights and more beside With running friends standing at my side We wear red GoodGym shirts with pride When we run with Goodgym

That’s why I run with goodgym

So why don’t you join good gym.

And as for next week, I shall probably be leaning on a lamp post at the corner of a street watching you all dig an allotment!!!!