Things don't always go to plan and sometimes tasks fall through at the very last minute. But with some quick thinking and a bit of improvisation, good things always come. We did not run to BFC this week. Luckily, Hazel and I both had a bunch of GoodGym flyers in our bags. Quickly, Plan B was hatched.

As ever, the gang met at the Phoenix ready for the run ahead. We were joined by GG newbie Jack who had spotted us running about and decided to come and see what we were all about. Give him a cheer!

We congratulated Hazel and the other Jack for their great running in yesterday's 10km and gently ran down to Cherry Tree Woods to warm up. There was jogging, running and bear crawling. Nobody likes bear crawling, but I promise they're really good for you! In terms of efficiency, they're right up their with burpees – and you all know how much I love those.

We then headed off out of the park for a big ol' loop up to Muswell Hill before stopping for a few tricep dips and press ups at the top of the road while Amanda and Hazel caught up. The perfect spot to split into teams and flyer hard. In traditional GG Barnet style, we speedily flyered the whole road using our honed leap frog technique, making a huge loop.

Once the two teams joined back together, Nicola lead us up to Highgate Woods for an extended return to Cherry Tree Woods. The team were promised 7km today, and without the run to BFC, we wanted to make sure we still got close. We managed just over 6km in the end, including a really lush run through the woods.

I had to run up the hills in the woods as it was way to hard to scoot through the mud and can happily report that it didn't hurt! This is very exciting news indeed. (I will be testing out the running on Sunday for the first time in AGES – wish me luck!)

Once back at Cherry Tree, after six whole kilometres of hills, it was time for the fitness session. The group reported a knackered rating of 8/10, so I decided to be nice and stick to floor work. Everybody likes lying down, right? Abs it is. Shawn came out victorious with some very speedy ab work, winning him the honour of first dibs on the Barnet Biscuit.

This week Barnet Biscuit was the mighty Jaffa Cake, courtesy of Freya, who was with us in spirit.

Thank you for all your hard work tonight team. See you next week when we run back to Dell Fields to paint some garden furniture. Sign up here

This week 16 incredible GoodGym-ers ran 2km (ish) to dig a moat around a pond and chop some sticks.

As ever, the team met at the Phoenix for intros and sign-ins. Thanks to an unexpected level of traffic along the North Circular, I was running a little late. Luckily, Freya and Damian were on hand to welcome the gang until I got there. Two new faces this week: Ves who works with me in Finsbury Park and Anja who is new to Barnet but not to GG. Give 'em a cheer!

After a super speedy intro and headcount, we gently jogged to Cherry Tree Woods to warm up in the park before heading off on a little loop to Archer. The Hammerson Nightingale care home we were supposed to be helping wasn’t ready for us yet, so Maaike at Archer came to the rescue with an extra Archer Task. This week was all about digging a moat around the pond to tuck the lining in to.

The team quickly got to work, with several people taking a go on the mattock. The ground was hard as hell today, so the mattock was the only thing to break past the solid upper layer of mud. Louis let me have a go, so I could demonstrate how to generate more power and Damian made a Buffy reference (where I was Buffy), which basically made my day.

Kim and Paul arrived slightly too late at the Phoenix and ended up running to the other Archer by mistake, meaning they ended up running an extra km. They sure made up for it on site though, with some super speedy digging.

Once the moat was dug, we tucked the pond liner in and filled the gap with mud. I even added a ceremonious branch to kickstart the decoration phase. Chris did a wonderful job filling a particularly deep bit and Phil did some great stomping.

It was soon time for finisher photos and a game of football before heading back to base.

Barnet Biscuit of the Week: White chocolate chip cookies AND Jaffa Cakes courtesy of Freya.

Thanks to Jody for this week's pun.

Next week we are running back to BFC for more upcycling of old furniture. Sign up here

19 Hackney GoodGymers ran 6k to the HUG garden on Hackney downs to perform a watering kiss of life to the garden and plant 100 snow drops as well as create display boards for the Hackney Downs show.

We started the session with the presentation of Antonia's 100 GoodDeed T-Shirt an amazing effort of 2 years of consistent GOOD, brilliant work 👏🏼👏🏻👏🏿👏🏾!!

We welcomed Cat to her first GG session and got going on the very warm 2k run to the HUG garden navigating all the amazing BBQ smells on our way.

Meeting the one and only Myra we split into teams, first crew Megan mending and arranging the trellis stands for the Hackney Downs show on Saturday which shows the plans which the HUG have to transform the unused bowling green into an educational mini nature reserve.

The second team watered and tended to potted plants that are to be sold at the show to begin raising funds to make the transformation happen. While the third team watered the existing flower beds and planted 100 snow drops which should bloom in January. Special mention to Holly for her amazing watering resuscitation efforts in bringing the Hackneysaurs back to life!!

With an outstanding job done by all we had completed the mission! Leaving the HUG garden in top shape for the weekend!

We had time for a longer run this evening and great to so many of the Team in five running form as we dominated 4.3k run back to base where we stretched and gorged on celebratory chocolates from Antonia!!

Next week we are off to the Rhodes Estate food growers group love to have you along please sign up here.

Until next week Enjoy the

Smooth Sunshine

Joel

18 fleet of foot GoodGymers ran 5k to Gillett Square to flyer and poster to promote the amazing Rio in Dalston festival.

On a warm evening in Hackney we set off to work our energetic magic! It was lovely to have along a few GoodGym newbies!! Hope you enjoyed your evening and we see you for many more Hackney Fun Filled Group runs. We smashed out a top dynamic activation warm up on London fields followed by getting our skip on! This helped to hone our running techniques and condition our bodies for the ever important stretch shortening cycle. Fast feet, high skips saw as bound out of the park ready for action! Being slightly weighed down at the back of the pack a brilliant last minute lead running duo of Patrick and Peter guided the squad the 2k to Gillet Square where we met Marc from Hackney Roots who is the primary organiser of the festival.

While we were slightly mesmerised by the amazing world record holding hoola hoop action that was taking place in the square! Check out this page for the world record. After splitting up into teams we set off pestering the local area and flyering the local residential properties.

Flyering and postering techniques were on point and in no time we had delivered and put up over a hundred posters and 250 flyers!! Talking of timeing it maybe wasn't our strongest area of expertise this week!

We the first group of runners back we decided to split the run back to base into distances. So the first group lead brilliantly by Patrick ran a longer 4K loop back taking in a few extra of Hackney's sites. The direct running crew ran back and had a fortunate meeting with our wandering Coach Run Rep. Before the heavy bag duo brought the team home.

Next week we are off to Hackney Downs and the HUG garden to create some beautiful animal sculptures!! sign up here.

I am also running a great GoodGym running fitness session on Thursday evening in Islington for this that want to increase the fitness! sign up here.

Saturday sees a special Starter session in Gillett Square as we get ready for the children's obstacle race by setting up the course! If you fancy coming along and or bringing along a friend who fancies trying out GoodGym with a bit less running sign up here.

See you all very soon

Silky Smooth

Joel

25 bold and beautiful Hackney GoodGymers braved the summer rains to run 4K or 6k to The Bikery and brighten up the volunteer areas with a lick of paint.

Great to have a top turnout for the always fun Hackney Group Run. Lovely to see some GoodGym newbies coming to work their magic with the crew tonight! Lots of energy, smiles and high knees got us under way after the pressure cooker that is the dreaded Head Count. A short pulse raiser was followed by some penguin walking, bird walking and a combination of strength and balance improving exercises.

With our joints mobilised and our muscles massively activated we nimbly glided through the Hackney backstreets on the 2k run to The Bikery. We met the super accommodating Mark who showed us around before we split into teams to attack the painting in hand. With groups in the ground floor and first floor bathrooms rolling away in freshening magnolia we had the black board crew creating a blackboard on the wall of the volunteer room while the notice board frame got a striking black boarder. We were then able to create a couple of statement ceiling beams in a striking blue after an epic taping display by Liv and Hadrien. Was great to be able to help out an amazing charity who provide such wonderful work based opportunities to those recovering from mental ill-health. Click here to see all the great work they do.Hopefully next time the weather will be kinder and we can get to paint the stencil on the front of the building.

For the race back to base on Antonia's request the Speedy group set off first and took the longer 4K loop back. While after a last minute tidy up and test of some amazing seeded cookies. The SuperSonic group powered away on the 4K loop while the Sexy crew steadily ran the 2.5k route back. Some pacy running by all the team saw us all return back at the same time, out of breath having really worked hard on a top session. Some weighty bread aided static stretches finished off the evening before the team headed off into the night.

Next week sees us heading to the Caribbean elderly organisation to paint one of their meeting rooms. We would love to see again for another great session so please sign up here. Remember next week is our monthly social after the run where we will head out to refuel after the session, be awesome to have you along!

Have a top week!

Stride smooth

Joel