Ooh i do love a good 'GG on Tour' night and this month we were hosted by the delightful GoodGym-ers from Southwark.

I've been failing a bit miserably with drinks reports of late so welcome to the new slimmed down version of the report - it's a lot more do it yourself - and hopefully i will get these reports out regularly now!

So here's what you missed, didn't hear or just want to recap on:

Heroes:

• Top marks to Beth Hoskins for 21 good deeds in June!

You can access all the info here until 31st July and here's the info from Southwark too

• Congratulations to GG Hackney who had the most new runners last month with 21!

• NEW FEATURE Congratulations to GG Wandsworth who had the most total attendances last month with 178!

• Finally there were 16 new black tshirt wearers (50 good deeds) and Issy Sloman and Tom Hunter earnt their wings (100 good deeds) - well done all of you!

News

• We had our biggest ever event with 176 runners to launch Volunteer's Week 2017 - read the report here

• We had the incredible GoodGym Olympics (thanks Tom Benson) - 21 areas involved, 18 events, two flag parades, a bake-off... and SO much more! Congratulations to GG Camden the overall winners and to GG Lewisham the flag parade winners!

• GoodGym Norwich and Brighton have launched and Barnsley is coming in August - do let friends, family...anyone you know!

Boring Bit

• Hit up the missions please - we have loads, it's a great way to meet other runners, you don't have to run there and it can be a nice stepping stone to coach running too! Check out the new missions selector here.

• TaskForce - I keep going on about it but this is your chance to have your say in the way GG is run and to be a real influence in your own areas. Ask me or your trainer about joining or setting up a TaskForce in your area!

and last but not least...the International Pun of the Month:

"Cutting Hedge Technology" from a mission in Southwark!

So thank you to GG Southwark , thank you to all that came - it was a wonderful night where we learnt that I'm pretty handy in a wheelchair (Massive shouts to Chris (and Hanna who brought him) for getting to drinks despite recently breaking his leg!), Southwark re-invented the guest speech and that a cocktail happy hour will wreak havoc on 'the' speech!

Next month will be in Central London - please hold the 3rd and 10th of August - and the details will be up as soon as I have details confirmed!

That's all from me but get in touch with questions, suggestions and anything else! (pritesh@goodgym.org/07887802793/@pritski)

p.s. Please do follow me on twitter if you can for many many GG related updates and also join the 'Unofficial' Facebook Group here (remember to state your area) for more info on races, training runs, socials and other news from the GG community.

After last week's mini heat wave we were business as normal again, and a good job it was too.

A cracking team of eight runners met in Chiswick, and we had the pleasure of no less than three ace new members join us. People of GoodGym, please put your hands together for Adam, Natasha and Andreea who all came on their first Hounslow run with us last night. Give them a cheer!

Special bonus points go to Dave, who had a weekend of running, with no less than TWO races. Runspiration! Hat tip also goes to Andreea, who did the same 10k race on Sunday. Way to go guys.

After a few warm ups, introductions, and a quick interrogation to find out what was everybody's favourite biscuit (we nail all the important things in Chiswick. Top choice was rich tea, if you're interested.), we set off on a short but sweet little run down to the Water and Steam Museum.

This amazing place has no funding, and relies on the help of volunteers to keep the museum running. It is chock full of incredible things, and needs support so that everybody is able to go and see them. We were met by Penny, who led us through the museum to the outside area, where we were introduced to Ed and eight brooms. Our job tonight was to sweep up all the gravel in the area into piles, to stop little hands from dumping it in the water displays. This was an upper body and arms work out of epic proportions - which was a good thing, as we runners often neglect this area which can make our running form less efficient.

We each took on a different section of the huge yard, and after half an hour of hard brushing, we had made a big difference. It was one of those impossible tasks where you can't just walk away...just one last bit. 'I won't be coming back here without my brush,' said Adam. Tough work, gang, but there was no grumbling at all, despite a few blisters. After all, champions train, losers complain!

We took the run back to Turnham Green a little faster, and finished off the evening with a blast of circuits that included lots of horrid things like plank rotations, press ups and squat holds. We attempted a half pigeon in our stretches afterwards, watched by the actual birds behind us doing 'full pigeon', as Andy pointed out.

Next week we're going to be conducting a load of surveys for Hounslow Housing services to find out how they can improve the lives of the older community in the borough. A very worthwhile job indeed. You can sign up to help out here. See you then Team Hounslow!

10 fitness seeking (mainly) newbie GoodGymers smashed 60 minutes of fitness action in Central London.

Great to see so many new GoodGym faces!! Privileged to have lead you on your first GoodGym run!

Setting off from Somerset House we bounded effortlessly 1.5k up to Russell Square.

Where we got dynamically running loose and grooved our running form! Tonight we focused on balance and improving our the contact time with the ground. From standing on 1 leg to skipping down the path we really expanded the typical drills repertoire.

Throwing in some balance developing strength exercises to reinforce our improved running form.

We finished off with 12 minutes of running furry digging deep to up the pace on the long straights before recovering on the rest of the loop. 6 laps with some scorching accelerations finished of a top session!!

Hope to see you next week same time same place for the penultimate Fitness 4 All session in Central London for this March block.

Smooth and Balanced

Joel