Caroline and I had another three-hour session at the Community Hospice Shop out the back helping with the sorting of donated bags. You just never know what's going to turn up. Sometimes its beautiful, unworn, still labeled, designer gems. Sometimes its a case of eeeuugh! Some people clearly have a very low bar for what they deem as recyclable. Seems to me the folks running this place could do with a few more of us volunteer sorters as there's quite a big build up of donated stuff as far as I could see. We always keep our eyes out for something unusual or amusing. I found this cuddly crocodile which I rather liked. Caroline couldn't resist donning this blingy Roman helmet. We were both bemused by the shark with three shoes on and wondered at the creative thinking behind that. The joker popped by to monitor progress but apart from that it was just another fun session Goodgymming!

Seven sturdy Goodgymmers gathered at the Phoenix for our group re-run to Shepherds Hill Gardens. It's a good long one, and to make it inclusive, we set up a walking group as well, with Patricia and Paul setting off early.

Yet we also gathered to celebrate yet another amazing milestone: Richard's 400th mission! Well, technically 402nd, as he'd been busy over the weekend helping at Ally Pally Park Run, but still, out came the hat, and we had our little ceremonial congratulations for the evening.

Subham joined us just in time for the warm up, and tonight's icebreaker was about pets, dissections and weird animals. Rachel shared a story about feeding crickets on the loose, and I recalled a fond memory of my tortoise, also called George. And, courtesy of Victoria, we learned schools in the US do a lot of weird dissection.

Then it was off for the long 2.7km run to Shepherds Hill, where Pat had already broken out the brooms and rake. There was a pile of dumped cement in one corner, which Subham gamely resolved, while Patricia tackled the grass areas, raking everything up. Everyone else was on path duties, catching all the early autumn leaves and carrying them in bags down to the leaf pile in the wood.

And before we knew it, it was time for our little tea break - some lovely fresh mint, guava juice and biscuits - so many biscuits, including a special vegan treat for me! We ate enough to earn the run back to the Phoenix, arriving about 20:30 for a warm down and a pat on our proverbial backs for treating ourselves to a night of fitness and helping the Friends of Shepherds Hill shepherd the hill.

A few good gym members came online to do yoga.

Yoga talk Strength training one of the most important elements of yoga as we grow older. We lose 3% of our strength from 50 years old per year. ( Dr Chatterjee ) our muscles provide energy production and storage. Acting like sponges for sugars. An important way to fight diabetes and stronger muscles help us burn more calories during the day.

Well, a slightly disappointing session this one because we all arrived just as the delivery van was finishing up. Paul was first and managed to help push a couple of trolleys, but Subham and I arrived just at the start time to find they were packing up and going. And it was a small enough delivery the grocery team decided they didn't need any help inside.

Paul had Gus with him and needed to go to something else, but Subham and I decided to make the most of the weather, grabbed a coffee, then walked to the Glebelands Open Space, where we did some of the outdoor exercise trail before heading home. Next week, hopefully there'll be more lifting!