This week 11 GoodGym-ers ran 3km to do a variety of tasks for the Bowling Green in Down Lane Park.

Tasks included: vacuuming the walls, litter picking, skirting cleaning, bench removing, screw pulling, painting and locker wiping. (I think that's all the things!)

We started with a warm up in front of the gym, drilling a few of the exercises I learnt last week with a New Balance running coach up in Manchester. We then played a quick game of High-Knees Stop, before starting our lap to the bowling green. Sarah was our trusty back-marker while I lead the pack the long way round, turning our 800m run into a 1,700m run.

On arrival we split into teams to take on the many tasks. Dave was this week's wall vacuum-er, making good use of his bandit bandanna. Paul used a tonne of brute force to pull the wood off the walls in the changing room; and Katherine got to work on all the edges and lockers.

30 minutes later and it was time to step away from our tools, tidy up and get to work on a quick conditioning circuit. 20 seconds of each exercise: skater jumps, broad jumps, squat walkouts, burpees. 10 second rest. Repeat. Anna tells me the workout segment was not as difficult while I was in Spain.

We then ran back to base for stretches. We would have taken the short route home, but the police had other plans, so we ran back the way we came (sort of), stretched and high-fived.

Don't forget tomorrow is the social – more details here. The fitness session with Joel is in Islington this week – it's not always nearby, so it's totally worth going if you can make it. You could start at the fitness sesh in Holloway and then go to the social sesh in Angel from there.

And there are MANY missions this week that need you! Have a look