Tonight we welcomed Kerry , Sally, Tom, Paul, Ali to their first Goodgym Group Run. Hope you all enjoyed your first Goodgym experience.

We also welcomed Jon Wright from BBC Radio Suffolk who came on the run and recorded some interviews for his show.

It was chilly evening and we started with a dynamic warm before taking a roundabout circuit to the Survivors in Transition Centre - anyone else noticed the route we ran tonight looks like a bit like a heart #stravaart !

We arrived at the centre and Bessie explained the task was to paint a room. With the number in our gang this evening we split into two teams enabling one group to complete the painting task and the second group to take on an ad lib task of litter picking along the waterfront.

Robin led the painting team while the litter pickers scoured the area. It was surprisingly clear but we managed to partially fill 3-4 black sacks before returning to observe the final stages of painting. We had be gone less than half an hour but there was a visible difference to be seen - amazing work as there were a number of beams in the walls to be cut around.

Two tasks on one Group Run - Surely we can claim double points on the National Challenge - and peg back the task count in the local derby with our Goodgym Norwich neighbours

We rounded off the evening with some intensive interval training. Splitting into teams of three for relay sprints. A fantastic effort by everyone .... despite the complaints about the timing - 15minutes is a "long" time apparently!!

See you next week https://www.goodgym.org/happenings/helping-at-st-michael-s-community-centre

Mrs L's friend met us at the flat and showed us around, explaining the situation. We quickly got our heads together with a survey of the space and a plan of action! We decided that the 2 armchairs and the sofa should be moved to the bedroom to make space for Mrs L's hospital bed but we could reshuffle the other furniture in the lounge so that she would still have some home comforts around her.

There was a bit of Chuckle brothers "to-me-to-you" with moving the sofas but we were commended with how smoothly we got them through the doorways! We also used our Tetris skills to store the armchairs in the bedroom to save space. Throughout we tried to think about keeping things within easy reach for Mrs L and not block her wardrobes. The furniture didn't take long to move and we left a good space for the hospital bed. After a quick vacuum of the carpets, the task was complete and we were on our way.