So we had a delayed start but all was good in the end. Starting off with a warm up it wasn't to long before the fun began. The session was a full tabata of 20 seconds work - 10 seconds rest and yep, it burnt a tad.

• Round One scissor crunch / Bridge pulses
• Round 2 plank punch outs / plank elbows to hands
• Round 3 slow bicycles / hand sliders
• Round 4 plank kicks / reverse plank

We hoped you enjoyed it team and hopefully we'll see you at the next one, Tim

Wow, what a challege. Well done to everyone that made the summit this week it certaininly was a tough one. I think it was by lap 3 i was feeling it both physically and mentally and it wasn't till i reached lap 5 and i knew i was on the downward slope that i started to feel a little better...............

Anyway great job everyone, see you onnthe next climb 👊🏻

What a brilliant evening we've had. Tonight was all about fun, fun, fun. We were rewarded by Danson Water Sports centre for all the hard work we've done for them. Tonight our task was a canoing session on the Danson lake. I think there was a lot of nerves on edge, but once we hit the water and gained some confidence it was nothing short of awesome.

It had been a glorious day in Bexley and that stayed true to the evening, however it was a little nippy on the water. Our first challenge was to throw a ball to each other. Yep, that may sound easy, but let me tell you, when you're in fear of falling in the freezing cold lake it turns into a serious battle of wits and skill.

OUR FIRST CHALLENGE WAS TO THROW A BALL TO EACH OTHER

It was then time to practice our paddling and turning skills and head out further onto the lake. Your confidence builds but then you have a scary wobbly moment and its all back to square one. Time goes so quickly when you're having fun and tonight it just flew by. I want to give a big hi 5 to Ben (hope i remembered your name correctly) for putting up with the Bexley Goodgym for the evening. We really appreciated it.......... See ya all next week.

On a freezing cold evening, 3 Bexley GoodGymers met down a street in Welling next to the Santa Sleigh. The mission for tonight was to help the Bexley Rotary Club to collect donations, with the aim to stay ahead of the sleigh.

Every year, the Rotary Club send Santas Sleigh dashing around the streets, collecting donations for local charities. This becomes a part christmas for many families. With the christmas songs blaring and the lights flashing, Santa set off. It wasn't long before people were lining the streets in anticipation. Children (and adults) were rushing out of their houses to catch a glimpse of the man himself.

There is something special about seeing the excited smiles on the childrens faces.

Weaving in and out of driveways, and people stopping for photos and selfies with Santa and his sleigh, the buckets were full and we headed back to the finish location clocking just over 5km.

Thanks to Bexley Rotary Club for having us, we really enjoyed ourselves. We hope we have helped to raise as much money as possible to help Greenwich and Bexley Community Hospice. We cant wait to help again next year.

Local Trivia - The reindeer sleigh used by the Rotary Club used to be a part of the Christmas decorations displayed on to of the old Hides Department store in Bexleyheath before it closed down in 1979 and has been used for the Santa Sleigh ever since.

Dark and miserable in Bexley again tonight but it doesn't take long to warm up as the goodgymers start arriving for our good deed and run. We were missing a few of our regular gang due to running events that happened over the weekend so we had to head out with the army we had which i must say is always strong no matter how big or small.

We definitely needed our warm up today and once warm, well as much as we could be, we split up into our two groups, the walkers and the runners. The runners had a good 4K, the walkers made a direct route to the venue.

On arrival we were met by Ben who led us down to the astro turf. Tonight we had to remove the moss from the edges of the pitch as well as chop down some rogue bushes that had made their way through the fencing. The walkers got to work straight away removing the moss and forming piles for scooping up. It wasn't long before the runners arrived and we were up to full strength.

I must say i really didn't think we would complete this task due to the lack of numbers but the team proved me wrong. BAMMMMM!!! task completed.

As always i like to end our report by thanking everyone for their help this evening. You are all legend............

Yay!! We turned a negative into a positive last night.......... Yeah i know everyone was really looking forward to messing about on the Danson lake, no one more than me. But due to Blue and Green algae humans and dogs were told to steer clear of the water.

With very little time to turn things around i put pen to paper and organized an 'out and back' run followed by a 'fun team fitness' session on our return to Crooklog sports centre. What i love about out and back runs is they give the faster fitter runners a chance to push forward but still keep within the group environment, and the slower newer runners the good feeling that they are also within the group. Remember at Goodgym Bexley no matter what your ability you will never be left behind.

On return to Crooklog it was straight onto the field for team games. This involve sprints with obstacles, burpees, movement and cardio. I told you it was great fun.........

ON RETURN TO CROOKLOG IT WAS STRAIGHT ONTO THE FIELD FOR TEAM GAMES..........

It was during these games that the earlier nights really dawned on me. Wow, 8pm and it was dark. How short has the light night period been. In a couple of weeks it will be back to head lamp running (yay). I secretly love running in the darkness. I just want to finish this write up with a big thank you to everyone that comes and joins us every week. You guys are just awesome. Remember its our Goodgym so if you have any ideas for task, or want any help with your fitness goals i'm here to listen and help.

Next week we've got the important task of getting the "Big Bike Ride" Leaflets distributed locally. It going to have to be a team competition event so make sure you sign up and join us for another fun filled Goodgym run.

Whoa!!! What a great turnout this evening. Thanks so much for showing out tonight guys, we really needed all hands on deck for this leaflet delivery job.........

Well Susan had a great warm up for us this evening which rolled straight into a fab fitness sessions before our task. Burpees were in a plenty as well as sprints and other fabulous delights she could fit in. Not wanting to tier everyone out before the evenings task we put and end to the fitness festivities and split into two teams so get get more coverage on tonights leaflet drop. Competitiveness is a plenty at Bexley Goodgym and the evening turned into a 'who can get rid of their leaflets first' game. Let me tell you, leaflet dropping is a great run training session. It introduces you to the Fartlek fundamentals. Fartlek is Swedish for "Speed Play". It basically means movement at different paces times. I.E 20 seconds fast run, 10 seconds slow run, 15 seconds fast walk, 30 seconds medium pace jog, and so on.

FARTLEK IS SWEDISH FOR SPEED PLAY

As the leaflets were running out so was the daylight. (Oh no, the dark evenings are coming back. Its soon going to have to be head torch time again). It was time to head back to base for our cool down. With smiles on our faces from a job well done it was time to call it a night for another Monday. I know for a fact that the Community Hospice team will be so pleased with our efforts.

With all that was left to do for the evening was our cool down we always talk about whats coming up and what everyone has achieved over the week. We also use this time of the evening to answer anyones questions on fitness and running issues. We so want you to improve every week so ask away............

Until next Monday Goodgymers........