What a bustling busy evening at INS for this week's group run! Starting with a longer run than usual, welcoming Khin for the first time as we ran through Twickenham up to the green. On arrival the group had already got going and had taken down a gazebo and almost finished sanding the handrails that needed painting. Donning aprons and gloves, we set to work with a second coat of paint on the ones we did last time, a first coat on the back area and some teamwork holding lights! That left three of us with spare hands so we set about wiping down windowsills, skirting, windows and skylights, getting rid of dead spiders, cobwebs and decorating dust from the gym! It was an amazing example of how much can happen in one session with nine sets of industrious hands at work!

We were at St Christopher's for our Saturday morning community mission, where we were asked to focus on tidying up the front of the building, chopping back the hedges blocking the view from the office window and sweeping up the autumn leaves starting to fall.

We signed in and headed to the back garden where the tools are kept in the shed, happy to find new brooms even if we weren't so lucky with garden shears and the hedge trimmer was missing its battery.

We got to work and made quick progress chopping (Chris and JP) and sweeping (Africa and Manuela) and were soon filling multiple black bags with cuttings and leaves.

At the end of the allotted time we admired our handiwork, took our group selfie and headed off for a well-earned Saturday.

To the tune of Mambo No. 5

Ladies and gentlemen, this is GoodGym Three Pigeons

One, two, three, four, five The rest will meet us there, so come on, let's stride To the sponsored plot around the corner The AA wants some more squats And we really all wanna Red top like I had last week I must squat deep because talk is cheap We got Adam, Lucy, Sam, Manuela And as we workout, you know they getting sweatier (uh)

So what can we do? We love to show you, To us is doing good is just like a sport Anything fly, it's all good, let me sort it Please set in the trumpet

A little bit of Manuela in my life A little bit of Susannah by my side A little bit of Lucys all I need A little bit of JPs what I see A little bit of Steph & Ken in the sun A little bit of Lizzie all night long A little bit of Cathy, here I am A little bit of Adam and then Sam (ah) Mambo Three Pigeons (ah)