No burgering around , just a right grilling!

GG Dedication guaranteed

On an extremely cold January evening my amazing team of GG runners arrived eagerly awaiting the much promised inside task this evening.

It was great to catch up with Paul , Roisin , Michelle, Belinda, Duncan and Anne with a techy chat about fitness watches before setting off on a 2 mile warm up straight into the bitterly cold wind along the seafront . The runners bravely weathered it anticipating a cosy warm up once we reached our destination at the home of the park rangers in Lancing.

We had a cheery welcome from Keith before a few awkward moments when he broke the dreaded news to us that we wouldn't be cleaning the ranger tools inside but would instead be cleaning large industrial community barbeques outside.

*Mr (and Mrs) Muscle make light work in the dark *

Without a single grumble the runners donned PPE and, working in their pairs set about their tasks with energy, a lot of elbow grease, muscle burn and the usual competitive friendly banter before some gleaming grills appeared 30 minutes later. Kudos to you all for this. A real community good deed achieved that 1000's of local residents will benefit from during the summer months to come.

Scorching Fitness session

After the task we set off back to the seafront where we embarked on a fitness session designed to challenge the new years resolutions!

We did a series of lamp post sprints with squats and squat jumps as recovery. These were combined with some extended tempo interval runs with more squats together with some step ups using a low wall on the seafront. The emphasis was on speed ,strength,stride length and some elevated heart rates to encourage increased fitness levels. Judging by the lack of chatter I think the runners put all their hearts into their legs !

With 8 k in the bag we finished with a relaxed run around the pier and a warm down back at Splashpoint which was much more comfortable than the previous 30 minutes!

A huge thankyou for sticking with me tonight. Two group runs into the new year and 2 weeks of not receiving what you were promised ! It can only hope that it will get better GoodGymers. Remember how character building its been :) :) :)

See you all next week for another GG Worthing adventure

Julia X