Was a Caul'run

What a change from the recent warm balmy evenings and tropical sunsets to a sudden freeze this evening. With a jump from summer to winter 8 hardy GoodGymers turned out to run and do good tonight.

We were delighted to welcome new recruit Steve who had made contact with us at our parkrun takeover on Saturday . Thanks for joining us tonight and we hope to see lots more of you in the future. Also a special mention to all the team for turning out in freezing conditions on Saturday to support a wonderful synergy of GoodGym and parkrun.

Paul , Barbara , Belinda , Gill , Lucy and Duncan completed the team tonight as we settled down to some pre run GG updates which focused on all about getting involved. GG HQ are appealing for stories all about community involvement.

In particular

What is special about you GoodGym area . Email to toyin@onwardsandup.co.uk What does GoodGym add to your community. Email sarahr48@gmail.com What is unique about the GooodGym community. Email remy@goodgym.org

If any of you would like to put pen to paper it would be great for Worthing GG

I would also like to focus on your own personal fitness goals and share some of my 20 plus years of fitness coaching with you. Maybe we could capture it on film and send it in too. Lets arrange a small group session or 1-2-1 with me.

With updates complete we bravely we set off in the cold on a 1 mile warm up run to our task tonight.

Its all a'spook goul deeds

We arrived at Stepping Stones to assist this half way house homeless project with some gardening and cleaning. It was also great to briefly meet up with Michelle and her adorable new dog Romeo who had popped along to say hello.

Barbara , Belinda , Steve and Lucy with the help of some head torches and lampost light set about some pruning , weeding and tidying up of the flowerbeds and shrubs.

Gill ditched her pruning shears for her duster and anti bac spray this evening, Paul was reunited with Henry the Hoover and Duncan headed for the kitchen where he was joined by Lucy for some intensive deep cleaning. It was a scary moment when we caught sight of 2 witches in the window that, for an instant vaguely resembled Barbara and Belinda but when they appeared in the kitchen a few moments later we felt sure that we were mistaken :)

30 short minutes later and after a quick photo we headed back out into the cold for part 2 of our run and also the much anticipated fitness session!

Tricks n' treats with more Burpees

We headed off towards the seafront to hug the light ( and the lamposts) and suddenly no one felt cold anymore!

This evening we combined some lampost sprints , jog recoveries with some strength, power and cardio exercises including step ups , squat jumps, standing long jumps and inchworms. We also started our 30 days burpee challenge a few days early with either 32 /36 burpees completed effortlessly by all the team . You guys are all going to smash the challenge which starts in just 2 days time.

No more creeping around

With a steady run back to base we finished with some chest and tricep press ups before heading to the pub where the group met up with John for celebratory drinks!

We raised a glass in equal measure to all of the following,

Belinda's Birthday and best parkrun time since before her knee injury , John's new parkrun PB, Gill's continuing marathon and half marathon successes and finally welcoming Steve to the group.

Have a spooktacular week everyone and watch out for updates for next week when we are back at Kamelia Kids in Goring. I'm looking at ways to combine the task , run, fitness session with watching the seafront fireworks. Details will be on the website and somewhere buried in the whats app thread!

Looking forward to it already

Julia :)