Mr D didn't want to be all by his shelf as he had a shelving unit to put up and needed some extra pairs of hands and some additional brains to make it happen. K&S Renovation Services were only too happy to help.

Mr D had plenty of tools and a vision. K&S brought the knowledge. Kash showed her shelf-control as she held the unit steady against the wall while Sevan marked the positions to drill. Mr D then made the holes with his vintage Black & Decker drill that these days sounded more like a chainsaw.

The screws that Mr D had been sold weren't long enough or wide enough, but with Rawlplugs, they did just about hold the shelving in place. K&S recommended that he bought something more suitable soon as Mr D's plan was to store some CDs there and they're surprisingly heavy in their cases, so who knows what will happen once the unit is loaded up.

Next was to install a smaller shelf over a radiator and the screws were way too short for this one, barely reaching the wall. Sevan rummaged in Mr D's old wooden toolbox through random fixings to try and find something that would work. Nothing there was exactly the right size, so they did the best they could, leaving the shelf screwed in yet still a bit loose. As it was small and light, Mr D will be able sort it out himself with longer screws when he has them.

With the new storage added, Mr D was one step closer to renovating his flat. When he completes that, he'll be able to realise his dream of trading up to a garden flat where he doesn't have to haul his bike up and down stairs every day.

When they were here before
Couldn't look them in the eye
They’re just like the angels
Their cuts make me cry
They ran here together
In an overgrown world
I wish I was special
They’re so trimmin' special

But I'm a creep’r
I'm a weed-o
What the heck am I doin' here?
I don't belong here

I don't care if it hurts
I wanna have control
I want Miss K’s window
I want Miss K’s door
I want her to notice
When I'm not around
She’s so trimmin' special
I wish I was special

But I'm a creep’r
I'm a weed-o
What the heck am I doin' here?
I don't belong here
Oh-oh, oh-oh

They're runnin' out the door
They're runnin' out
They run, run, run, run
Run

Whatever makes them fitter
Whatever they cut
They’re so trimmin' special
I wish I was special

But I'm a creep’r
I'm a weed-o
What the heck am I doin' here?
I don't belong here
I don't belong here

After a upper body warm up session, 3 of the GoodGymers at Pitshanger Junior parkrun this morning arrived with fast beating hearts and warm fingers and toes. That was good as winter wasn't coming, it had already arrived overnight with the cold Pitshanger wind sweeping through the park.

To keep warm, Gaby ran to her marshal post, while Kash, Maria and Sevan had more easy going roles. Kash was tailwalking for the second parkrun in a row, Maria barcode scanned and Sevan was cheering runners over the line and trying to record their times correctly. That was challenging as waves of children finished in quick succession. The first finisher was rapid too as she entered the funnel in under 7 minutes!

At the back, there was a relay taking place. Not with the runners, but the boy's support crew. As Kash passed marshal posts on the the final lap, the would be 120th finisher upgraded his granny for his mum who'd been volunteering as marshal number 2. The team effort of granny, mum, Kash and later Gaby too helped him make it to the finish line and get to a nice round number of finishers.

Just as the weather got a bit cooler after a mild Saturday, Gabi, Maria, and Simon were bright and early at Pitshanger Park to join Kash for a quick warm-up before volunteering at the junior parkrun.

This month's theme was an upper body workout - without any weights! Who needs gym equipment if you have your own bodyweight, bike racks, and café benches to hit all key muscle groups: chest, biceps, triceps, shoulders, traps, and delts?

After a brief warm-up to get the hearts pumping and the joints ready to move, the GoodGymers did a couple of circuits of six exercises:

• Incline wide grip push-ups
• Incline diamond push-ups
• Pike push-ups
• Bodyweight skull crushers
• Australian pull-ups
• Tricep dips

Finishing with a set of arm stretches, the team was ready to go, full of good energy to start the day!

Despite the days will inevitably get cooler, that won't stop us next month. Quite the opposite - we'll be back for a light cardio session in December to get everyone motivated to get active outdoors in good company! Sign up now!

The second 6km run of the day took Sevan and Kash from Southall, through Osterley Park, to the final, third GoodGym session that Saturday. The two stopped in front of a house adorned with planters full of colourful flowers that made them think it wasn’t late autumn yet. They knew right away that someone who loves gardening lived inside. Soon, they found out that the dweller loved her dog too.

As soon as they rang the doorbell, they heard incessant barking. It was Miss B’s dog, an old girl whose name in English meant little mouse. The poor pooch couldn’t see well, but was lovely if given some time to settle. After sniffing the GoodGymers thoroughly and being rewarded with a treat for good behaviour, Miss B’s companion was Sevan’s and Kash’s best friend, looking for cuddles.

Miss B loved her eco-friendly garden, but was too unstable on her feet to take good care of it. Having 90 minutes of Ealing Goodgymers’ time, she asked them to complete a unique set of gardening tasks:

• Uprooting last season’s tomato and chilli plants
• Deadheading old flowers
• Trimming a shrub in a pot
• Planting violas so their flowers could keep the planters colourful throughout the winter
• Replanting a kumquat and cavolo nero plant
• Sweeping leaves for the compost bin

The session, which finished after sunset, sharpened Sevan’s and Kash’s gardening skills more than the multiple missions they had done this season so far. The new experience was not the only reward! Miss B had some home-baked carrot cake to share and a green chilli pepper that Kash had saved from the compost bin. What a lovely end of a November afternoon!

Mrs K had asked for a grass cutting mission in November. On Friday, that seemed destined not to happen as the heavens opened and rain poured down. Saturday was a different story though, with the grass being only a bit wet, it was fine to mow.

As Kash started the first pass with the strimmer, Sevan wondered what he was going to do. Looking around the back garden, it didn't look to have many weeds to tackle. Mrs K had the answer. First, the council workers had moved a large plant pot when they put in her new fence and they'd left her trellis a bit wonky. Sevan sorted those out and made himself jobless again.

As Kash started pass 2 with the lawnmower, Mrs K led Sevan to the front garden where she asked for 2 rose bushes to be trimmed as they were growing too quickly. After that, Sevan got on with weeding the front garden, including some really stubborn ones. Near the end, Mrs K's neighbour showed up and had a triple awkward conversation with Sevan.

"Hello, hello, hello." - Mrs K's neighbour
"Hello. I'm helping your neighbour with some weeding." - Sevan

The neighbour kept his gaze on Sevan and a few seconds passed.

"How are you today?" - Sevan
"Good, good, good."
"I live here. It's OK." - Mrs K's neighbour

He continued to watch Sevan...

"Well, I'll get on with the weeding." - Sevan

...and with that, Sevan broke free from the neighbour's gaze and finished off the patch he was working on. Meanwhile, Kash had finished cutting the grass and was cleaning the lawnmower and strimmer. The cuttings and weeds were bagged up leaving Mrs K's garden ready for winter, then Kash and Sevan set off for their next mission.