A piping hot day in London town yesterday, with half naked humans filling the streets, parks brimming to capacity and public transport an option to be avoided at all costs. I had the pleasure of leading the Newham group run, 10 of you beauts declined the beer garden to give something back and spend 30mins in the delightful Cody Dock.

We used Rosie's made up on the spot random question "what would you ask the queen?" to ease our way into the evening. Some controversial questions in there, the one that stuck was Kelly's "what moves do you put on Philip?"...guess we'll never know the answer to this, I can live with that. We also spoke about the spots on offer for next year's London Half Marathon. Need to raise £75 for Manorfield Primary , which really isn't that much. Myself, Siobhan and Alice are currently up for it - who else? Need to know asap. Message me.

Our flat 2 miles down the canal was more testing than usual in the sweltering heat, more like a jog in the east of Libya than East London yesterday - serious warm weather training for the troops. Fortunately our task involved some cooling water, in the magical grounds of Cody Dock. 3 teams formed, 3 areas seen to. Some heavy cans of water, rehydrating an array of different plants - giving us a little workout too.

A few of you spotted their pizza oven and made a good call to do our next social down there - top idea. Next week won't work unfortunately as we are already booked into Manorfield Primary School. But I'll aim for a mid July session and pizza slot at Cody Dock.

After we downed tools/cans, I took a few snaps with my recently fixed phone camera, with simply stunning evening light bouncing off your tanned frames. James fell in love with the resident cat, tried to lob him in my bag, but point 14.b of the GoodGym rule book says "All felines must attend group runs of their own volition". Sorry mate.

We did our lunge classic on the way back, with lots of variants on this staple single leg exercise. Try some at home guys, simple and effective stuff.

Next week's session, sign up here. We even have a little social after too.

See you beauts then

B