Calum gets to take the credit for this week's pun... think of the Glee song.

It was pretty chilly tonight but at least it was a dry evening. There was so much lycra and fluorescent colours I thought I was at a cyclist's rave.

Anna brought her husband Will along this evening for his 1st GoodGym encounter.

Well done to Michelle and Catherine for completing the Winter Run 10km in London at the weekend with Michelle getting a PB!

I had to mention that we managed to finish top of our division in the GoodGym January Challenge and amassed over 2,000 kms, it really was a fantastic effort by everyone.

Tonight we were heading to Eaton Park to do some cleaning tasks around the Grade II listed band stand building so had significant value. It was about 3km each-way and was a pretty brisk jog there!

Helen and her group from Friends of Eaton Park greeted us with buckets and cloths, we then spread out and pretty much cleaned all we could around the band stand area.

As always, someone used their initiative and when they ran out of something to do they suggested we do a quick litter pick around the area of the building so the last 5 minutes was spent doing that.

After a quick group photo, we headed back to The Forum. I was hoping to squeeze in a short fitness session at the end but sadly there wasn't enough time... so instead when we got to a pedestrian crossing I made everyone cross doing the duck walk - like a little family of ducks haha.

Next week we're visiting West Earlham Woods. Please note we will finish at 8.30pm next week as it's a longer run of around 4.25km each-way.

Tonight was the last Group Run of January and we had 26 people join us, taking our tally of good deeds for the month to a whopping 125! We've also seen some astonishing amount of km's recorded on Strava!

We had another 2 new runners in Liam and Claire.

Some milestones this week too - Lizzie has completed 10 Groups Runs, Samantha 20 Group Runs and Katy to 25 Group Runs!

We had a 2km each trip ahead of us to Edmund Bacon Court, which is a Sheltered Housing Scheme for the elderly. The task was to clear a load of fallen sticks and do bit of gardening. On the way there we encountered not only some box jumps but also some tricep dips!

Trevor met us there and had tools at the ready. 5 went to do the gardening and rest went on a stick collecting spree, including the big grass area which could then be used as an area to do a circuit session on later haha.

I also discovered a broken bone so was fitting for the pun this week!

So after 25 minutes, the GoodGym-ers created a pile of sticks that looked like we were preparing for Bonfire night!

So then it was time for a 16-minute EMOM (Every Minute On the Minute), which consisted of a lot of Push-ups, Squats, Hand to Elbow and Burpees!

We then went back to The Forum where I opened up a couple of packs of biscuits as a thank you for everyone's hard work recently.

Next week we're heading to Eaton Park.

Despite it raining pretty much all day in Norwich, we had a record turn out of the year with 24 runners wanting to do good in their community.

We had 3 new runners in Hayley, Helen and Darren.

Runners to join the '10' club tonight were Lucy, Mel and Jasmine.

There was also Robert who joined the '20' club tonight after he smashed the Snetterton 10km the day before.

It's great to see so many returning to do good in their community.

We were returning to The Hamlet Charity to do some painting and (attempted) glossing. On the way there I threw in some walking lunges and push-ups before the wonderful site of 24 GoodGym-ers caning it up Gas Hill.

Most of us stayed inside to get a whole room painted while 5 glossers went outside to do the outside windows. The before and after photos show what a good job everyone done inside... sadly I didn't get a before and after shot of the glosser's work, although rumour had it the masking tape wasn't used to it's best effect!

I think a few people got more paint on them than they did on the walls haha, I thought I was all clear until someone noticed I had a white sleeve on my base-layer.

40 minutes later and 10 minutes of everyone attempting to wash the paint off their hands, we made are way back to The Forum... with some star jumps and tuck jumps along the way ;-) while Bill, Tim and Calum tackled Gas Hill once again because they are CRAZY!

To finish we had a 120-meter sprint race up Gentleman's Walk.

Afterwards it was time for a drink and some food at The Bell while listening to Calum rabble on about stuff!!

Next week we're going to the new EACH Charity Shop on Plumstead Road.

Tonight marked our last Group Run of 2017, 6 months after we started in Norwich.

A few of us were still recovering from our little trip away to Prague and Krakow over the weekend but we still made it.

Rob Riley was on his potentially last GoodGym Norwich run before heading on to pastures new in London... he's already found the nearest GoodGym in Barnet, I've been to one of the runs there and they are a great bunch - they also do a biscuit club after the run! All the best Rob and you'll be missed here in Norwich.

This evening also marked Bill's 20th Group Run (the 1st person in Norwich to reach that landmark) and Calum's 10th.

Due to the cold weather, the animals at Angelica's Rainbow had already been moved inside so we were going next door to them instead to the Marlpit Community Centre to do some clearing, raking and pruning. The same guys look after the community centre so they greeted us there.

Dan was lead runner this evening and I was back runner. Somehow we avoided most of the rain.

Cecile, Lora and their colleagues very kindly put on Mince Pies, Mulled Wine and Stollen for us to consume at the Marlpit Arms afterwards where we also had a little game of charades, check out the video on the GoodGym Norwich Facebook page. So thank you ladies it was a very kind gesture of you.

A little later than usual, we headed back to The Forum for the last time in 2017.

I just wanted to reiterate how fantastic the 1st 6 months have been and I can't wait for what lies ahead in 2018 for us. Merry Xmas and a Happy New Year to everyone. I'll see a lot of you at the Xmas meal next Monday.

The next run is listed here.

GG runners get movie'ing tonight

The evening started really well with the GoodGym troops falling in line for their Monday night training expedition.

Michelle and Roisin were there first closely followed by a last minute flurry of arrivals with newly joined up member Roxy ( yay! ) followed by time traveller Belinda then Duncan and lastly Gill sporting camauflage yet lit up headgear on her bike after an epic 27 mile marathon on Sunday.

Huge GG cheer and kudos to you Gill n your mouth to mouth event . Check out Gills journey on strava relive [(https://www.relive.cc/view/1300826467)]

Just as we were leaving Splashpoint I'm hoping that I may have a scored a new recruit who approached us for more information and left armed with my email address and promising to join us in January.

I must also mention our virtual attendee . Good evening Beth in London! WE MISS YOU and also Nick who took a man flu check on tonights adventure ( flu got to be joking Nick! )

We ran like Grease light'ning to the task

On a calm evening in sunny worthing we had a great run weaving through the streets and pausing for a great team photo outside Heene cemetery where we have done several tasks within the last few months.

The cast was there - Sandy'ing the doors

We were warmly welcomed by Andy at Kamelia kids and wasted no time in donning gloves and grabbing tools to continue where we left off last time sanding down doors ready for a lick of paint to brighten the nursery ready for the new year. My eyes wandered to the children's Santa post box and I wondered whether it was bigger or smaller than Beth and quite what antics she would have got up to had she been there!

Excellent Riz'ults - Everything was blue'terful

Covered in blue dust once again we waved a cheery farewell to Andy who sent me a text after we had gone saying

*A big thank you for all your help this year to you and the team *

Ahhhr ....Our pleasure ! We will return again next year to help our favourite special needs day nursery.

On yer bike ...Beat the bike Anderson

After a sociable run down to the seafront Duncan set off at a pace with Gill in hot pursuit on the bike. Michelle , Roxy and Roisin set about some of their own pace work and Belinda and I took a steady run back to Splashpoint. We all finished together with a quick warm down to make up the 6 miles.

Stretches followed before meeting new member Nicky for a quick chat and document check to enable her to do a coach run early in the new year.

These puns are no good for your elf

Thanks so much for all the puntastic help this week one and all

Remember next week we will meet at Worthing churches homeless 5 Byron Road,BN11 3HN at 6pm or as early as you can get there for our ready steady cooking task . We will then take a Christmas spectacular last run to a secret destination. Be prepared to be wowed!

Monday 18th is a run at 6pm from Splashpoint followed by our Christmas shin dig at Tex Mex, 187 Montague street BN11 3DA from 8pm onwards.

Please feel free to run / not run /eat / not eat / drink /not drink / just pop in/ stay all evening. It would be lovely to see you all.

An early Christmas star has appeared

I just wanted to end this weeks report with giving massive kudos , huge GG love and an enormous cheer to our very own Belinda who set herself a challenge of running a 10 k in December and who on day 4 totally smashed it ! Fantastic running B ! You are way better than you realise . Time to set yourself a new goal for 2018 ( I can help with that !! )

Have a great week and remember ... Keeeeeep Running !

We had a good turnout tonight for a 10km+ route.

It did however mark Henry's last run before he goes on his adventure of learning to be ski instructor in Japan, as you do. Thanks for your time you've put into GoodGym and have a blast.

The task in hand was prickling seeds and weeding at The Grow Your Community in Sprowston... or as we say in Norfolk "Sprewston". This was only the 2nd organisation we've re visited on more than one occasion.

Simon was back runner this week but we kept the group as close together as we could as it was a long distance but I was very impressed that we made it there and back in an average of 11.09 minute miles!

After a 2nd or 3rd attempt at a warm-up (1st we got moved and told to be quiet as there was some kind of cult vigil going on and then a drunk tried to join in on our run while smoking) we set off on the long journey.

A few of the guys did some weeding outside while the rest of the crew were in the greenhouse prickling the seeds. I was impressed how in a matter of minutes they already had a production line set up. These guys never fail to impress me... apart from when Alex tried watering the plants and the end of the watering can fell off and it flooded them hahaha.

After a good 30 minutes of solid work, we did another quick warm up as we'd stiffened up a bit (no pun intended) and headed back on the long return route to The Forum. We finished up with a little walk through the Xmas Light Tunnel.

My apologies for not providing biscuits, especially with it being a long run... I O U.

Next week we're visiting Hayden Court.

Tonight's Group Run saw us visit the 20th different community organisation in only 21 Group Runs in Norwich so we are really making a difference in helping our local community.

We visited The Norwich Housing Society (which is a group of sheltered & social housing schemes) to clean their bins, some benches and the lights & archways around the entrances to each house.

It was just under a mile distance each way.

We also had Rebecca and Tim taking part in their 10th GoodGym Group Run!

Bill volunteered as back runner and we headed off on a gentle stroll to our task. It was the 1st time we visited the north of the city for several weeks so was nice to have a change.

The runners split in groups on arrival to cover the different jobs that needed doing.

It was another nice little task to do and a lot was done in a short time.

As the Ice Skating Rink is currently being erected outside The Forum, I needed to think of an alternative to the fitness session outside there... so on the way back we stopped off in Chapelfield Gardens for an efforts session. This consisted of 3x 1 lap with 90 second recoveries in between with the aim of getting faster each time.

This was followed by a quick cool down gentle jog back to The Forum followed by a stretch.

Sign up to next week's run here.

This evening was definitely the coldest evening since GoodGym launched in Norwich but it still didn't stop over 20 runners coming out to help their community.

A big welcome to Rob on his 1st GoodGym run.

I got to be back runner for the 1st time as the man himself Dan led the group for the 1st time with many more to come following his recent Run Leader achievement.

Congratulations to Michelle, Alex, Rob and Matthew on attending at least 10 GoodGym Group Runs.

I also need to mention my beanie with the built in head torch... a bargain from Groupon!

The task lined up was just under 4km each way and we were visiting Angelica's Rainbow and The Marlpit Arms.

They had several things for us to do so we split the group up for each activity, they were: putting the animals to bed and feeding them, flattening mole hills in the sheep paddock, dismantling an unused caged area, trimming a big bush (wheyyy) and moving some furniture about inside the old pub site.

In fact this was probably one of my favorite tasks yet since doing GoodGym.

The animals they had were sheep, rabbits, guinea pigs and a rescued hedgehog! Inside the pub there was a stuffed rabbit and beaver... now you can see where the pun derived from!

After a good 30 minutes or so of hard grafting, we had a quick refreshment in the pub, while the bush trimmers were adamant they were going to get it all prim and proper. Then Alex decided to lose his car key so there was a massive hunt in search for it. Elizabeth miraculously found it in the van where all the bush trimmings were put.

We may well be returning here just before Xmas as there's more we can do and Cecile said she'd provide us with mince pies and mulled wine so that sold it to me haha.

Dan then led the group back to The Forum and then everyone went off to warm themselves up.

Next week's run ... get involved.