Demonstrating defiance of the rain, 20 Goodgym runners showed up this evening to do good in their community.

This evening the weather was taking no prisoners, and 1 hour before GoodGym the heavens opened. We half expected a cruise liner to float down Queen Street, however fortunately this was not the case. As soon as 6.30pm arrived it was time to go outside to warm up in the rain – I get how this sounds a bit like an oxymoron but I’m no moron and we found a way to get warm!

We all got jogging on the spot to stay warm whilst we did our headcount. We welcomed Katy to GoodGym who was running with us for the first time – A humongous welcome to you and we hope you come back next week! As Molly had brought Katy along to GoodGym Molly earned herself 1 red shoe lace; It was at this point Molly really was living the dream and I acknowledged that she could check earning 1 red lace off her bucket list. Aimee told us about her mission weekend bonanza - She did a whopping TWO missions over the weekend - is this a record? I think so! Well done to Fiona (who wasn't on tonight's run) who managed to run her QUICKEST EVER 10K - You superstar!

Let’s not waste anymore time, it’s wet out here and we’ve got a task to do!

Feeling motivated by the challenge John had waiting for us at the Centre we began our run to the Llanover Arts. We actually felt like we were galloping to save the world, which I guess to some extent we kind of were but on a much smaller scale.

After crossing roads, puddles that could otherwise be described as lakes, turning corners and squat jumping between lampposts we made it to Llanover Arts Centre where John stood waiting.

GoodGym! It’s great to see you again! Come on into the warmth and let me show you what I need some help with

John is lovely. He manages Llanover Arts Centre and knows ‘how we role’. He told us a bit about the wonderful activities they have going on at the centre and how invested they are to make it a sustainable project. John said that in 1 weeks’ time they would be having an Arts and Crafts fair at the centre and so to prepare for it they need to take down the stage and paint the radiators. And this was where we came in. We only had 35 minutes to complete the task, so the challenge was on!

Runners split into groups with some diving into paint pots with their brushes and began painting the radiators. The majority of runners took to the stage to remove all of the chairs from the stage, followed by the stage platforms and then the metal support structure. The stage was taken into bits and moved to the other end of the hall. There is also another level in the hall, hidden at the back of the room. John climbed up to the level and asked runners to lift up objects and pass them to him so he could store them out of sight. There was so much going on all at once and everyone was really making light work of it!

You can check out some of the photos from the run above; Look at Andrew hiding under the metal stage structure, Matin lifting Lucy and Emma up on a pump truck, check out Katy and Molly painting the radiators, look at Matt from We Make Good Happen making light work of some challenging work and look at Andrew posing with part of the stage.

Thank you so much for your help!

John explained that what we managed to get done in those 35 minutes would have taken him all day. He was so grateful for our help and we were only too pleased to be able to help.

It was now time for us to go. We thank John for giving us a #ReasonToRun this evening, motivating us to use our fitness to do good! On the way back Emma and Aimme both back marked. The back markers make sure nobody gets left behind and they did a fantastic job of this as nobody got lost – Thank you ladies!

Lets warm down

Adam led the warm down. The warm down is important as helps the muscles wind down after a good workout.

Announcements

• This weeks RunPunStiltSkin Award goes to Ellen – A lovely ingenious rhyme Ellen, you made it look easy!
• Well done to Matt who won the Tweet Off – Showing everyone how it’s done! (There is a photo of the intense tweet off stand off too)
• Join in the next group run. Sign up to it by clicking here

18 runners turned up to GoodGym this evening ready to get fit and do good by helping out two amazing charities!

Keen beans turned up at 6pm and the majority of people arrived at 6.15pm. We all then headed outside for our head count and to warm up! Lewis brought a friend along to GoodGym tonight which meant his dreams came true and he earned himself 1 red lace - Welcome John to the best place to be on a Tuesday evening!!

Because it's two task Tuesday we split into two groups. Mikey led one group to the Samye Foundation and Ben led the other group to Llanover Arts Centre.

Group 1 - Running to Llanover Arts Centre

Ben led the first group off to Llanover Arts Centre. The route took runners on a wonderful adventure around the streets of Pontcanna and Canton. There was a squat jump race outside Cardiff Castle that was won by Andrew - Well done dude!! After many turns and a quick check of Google maps we had arrived at the Centre.

"Welcome GoodGym to Llanover Arts Centre" John said, welcoming all the runners with a warm smile. John then told us about the wonderful centre; "Since the opening of the new building in 2000 the centre has run exciting courses in pottery, art, crafts, printmaking, textiles, computer arts and photography, dance, drama and music. Young people and adults have been able to start and develop their creativity. Under new management, the centre has been improved, new classes are being developed and work with schools and other creative partners is bringing new learners into the centre. We hope the centre will provide the public – young and old -with the access and encouragement that they need to take advantage of the opportunities the Centre provides. We will continue to provide ‘An Open Door to Arts for All’."

Inspired by all the good that goes on at the centre we couldn't wait to get stuck in. Our two tasks this week were to (1) Paint the large hall at the Arts Centre (2) Gardening tasks in the car park. The painters included: Lucy, Darren, Lowri and David. The gardeners were Lydia, Marion and Andrew.

The painters covered up all the white marks on the wall to freshen up the hall and make it look aesthetically pleasing... Matt painted his face too... unintentionally.

Lydia was in her element gardening. She was sweeping up all the Autumn leaves that had fallen from trees. Andrew and Marion cut back a tree that had become overgrown - A task made more challenging by the 2018 BMW parked next to it.

After helping out for 40 minutes we had completed the tasks. John thanked us for our efforts and we then ran back to Big Moose. On the way back we bumped into our the group that had ran to Samye. Their cheesy grins gave away the fact that they had just consumed cheesy toasties!

Group 2 - Runner to Samye Foundation Wales

Tonight 9 intrepid runners made their way to our friends at Samye, through the darkened nights and the city streets our crew ran confident and strong, As Amy commented at a point somewhat reminiscent of Madeline, as we ran in perfect pair formation. Tonight was a very social run with lots of chatting as we caught up and met new people. With traffic lights in our favour we arrived at our destination in great time, after a quick water break the clock began and it was time to put ourselves to work.

Lorraine spoke about the wonderful work they have going on at the centre, we have seen a lot of change at the Samye foundation since we began running there and tonight was time to protect the planters that we helped to place and plant. With winter looming and the weather changing it was time to ensure their longevity so that the tranquil seating areas can be enjoyed for many years to come.

Groups were sorted with Eleanor, Keira, Aimee, John and Su on planters, cutting back overgrown sweet peas to make room for other plants to grow for a last bit of colour in the garden and painting / protecting the wood planters and Owen, Lewis and Adam were to move bricks and rubble from the back garden to the front.

After 40 minutes of work we had as usual packed Lorraine’s car with plenty of things for the tip before heading in for a few treats of spinach and cheese toasties, crisps , flapjacks and some more water. Then it was time to run, but all runners had been warned – I will not be accepting moaning about running on a full stomach!

We had another quick chat about the task that we will be returning to for our ‘Spooky’ Halloween run, with some discussions about what we should dress up as. Then we set off, and as if perfectly planned, we met up with Ben’s group and had a run back as one collective.

Don't forget folks:

• Get signed up to next week's run by clicking here
• Get signed up to this Thursday's community mission by clicking here
• Get signed up to the group run in Penarth next Saturday! Click here to get signed up

Not deterred by boltic temperatures, 24 fearless GoodGym Cardiff runners attended GoodGym this evening… It was Jack Frost vs. Jack Munn and Jack Munn wunn!

It was great to see so many runners defy the elements and come along for a run. In fact, everyone came prepared and wearing many layers including, gloves, leggings and some even deciding to wear earmuffs - CAN YOU HEAR ME OKAY SU? Nobody brought documents to be checked this week (to get involved with running to help older people) – Come on :) Bring your documents along next week!

At 6.30pm we headed outside for our warm up – This is actually misleading as it was more like stepping into an outdoor freezer. So, continuing with our warm up in our outdoor freezer, we got jogging on the spot. This was followed with opening the gate to let the sheep out, then we ushered them back in after 15 seconds and closed the gate to keep the sheep safe. After, we played a game of fish and chips where runners would run around and then when Ben shouted "Fish and Chips" runners would have to find a partner and say either "Fish" or "Chips". If you said the same as your partner you did 10 star jumps and if you said different you did 10 push ups… WAIT A SECOND… In the first round, in what could be described as the most unlikely of situations, by complete coincidence everyone said the same as the person they partnered up with… Something fishy is going on here! Ben decided to mix the game up. Instead of Fish and Chips runners had to squat or stand – A ha! Gotcha… The final warm up game played was group-ees. Basically Ben shouted a number and runners had to form a group of that number of people. Those in a group had to do star jumps and others burpees.

HEADCOUNT! For the headcount we said our names, what number we were and our favourite thing to do in wintery conditions. MASSIVE welcome to Andrew who was running with GoodGym for his first time ever! #Legend. Kudos to Rachael for inviting him along too – Rachael won herself 1 red lace. We also celebrated Aimee’s 50th good deed milestone #YouAreSoAwesomeThatItIsReallyAmazingHowAwesomeYouAre

Definitely warmed up it was time to head off

Ben led the run to the task with his helpful accomplice Ms S Nav. Aimee and Emma both back marked – Love you guys! At great speed, and continuous running to keep warm, it wasn’t long before we reached the task.

Welcome GoodGym to Llanover Arts Centre.

John welcomed us to Llanover Hall Arts Centre. He told us how Llanover Hall is run by the Council on a very limited budget, there is no caretaker and John has, for the last few years, worked to maintain the grounds singlehandedly. John tasked us with tending to the garden... eradicating the weeds and cutting back the overgrowth!

Motivated to help John we got stuck straight in.

Mikey was cutting back Ivy off the walls, making interesting noises in the process. He was supported by Su and Charlotte with this; cutting back the ivy, not making interesting noises. Joseph went to the back of the building armed with a saw to cut back the thick overgrowth there. Louise, Rhian and Maya got up the weeds from the car park. Pablo, Andrew, Darren and Rachel all tended to the garden at the front of the building…. It is fair to say, LOADS was getting done. (I only listed a few here!... Check out the photos! - Darren even spent 10 minutes waving to a garden hoe saying "Hi Ho, Hi Ho").

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It’s RIDDLE TIME!

Drop me from a building and I will be fine, but put me in water and I will die. What am I?

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4 Minutes left!!!

With only minutes left the intensity increased... And then time was up!

Thank you all so much, I would love to have you back here helping out again

We had a quick group photo, put away all of the gardening tools, waved goodbye to John and thanked him for letting us help him, and then we ran off – It’s amazing what can get done in 30 minutes!

The run back included some fitness exercises. 50 star jumps, running on the spot at full intensity for 20 seconds, high knees on the spot for 20 seconds and then finish with Squat jump partner claps (Yes it had a name!). We then increased our speed in the last half mile of the run… Zoooooomm! Well done Pablo for your speedy Gonzalez performance.

RunPunStiltskin Award

Well done to FLISS BROOKS!! WOOOOOO who receives the virtual award this week. Take it home, look after it, cuddle it and cwtch it, but return it next week!