Super hero update

Finally it felt as if Spring had arrived today. After weeks of wet and windy weather it felt like the calm after the storm.

After a last minute change of task it was a huge relief that somehow everyone managed to arrive at the new meeting point. We were very pleased to welcome newbie Rob who is a colleague of our very own Tamsin and with whom she was keen to share her love of GoodGym with. We hope that you enjoyed yourself and you will be back for plenty more Mondays.Next time we will definitely go to the pub!

Tonight was also Sue 50th task with us. Doing good since August 2017, Sue has been a familiar face at our tasks and socials ever since. This is despite a horrific riding accident just after she joined us !

Talking of socials we will be celebrating Sue's special moment on Monday 30th March after GoodGym at our usual place of celebration at Chipwick. With GoodGym's 3rd Birthday on March 16th,my 150th milestone last week and Paul and Duncan's fast approaching 100th this could well be our biggest celebration yet. Book your seat now!

Although not with us this evening I would also like to share with you all Duncan and Lucy's achievements this weekend. Duncan completed his 100th parkrun in 100 different areas. Many congratulations Duncan. This is a truly epic moment!

Also massive kudos toLucy who at the same parkrun in Leas was 1st lady finishing .This in the week that she is celebrating her BIG Birthday. What a way to start the celebrations and a new decade!

This evening we also had a great turn out from my regular core team Daisy,Paul, Natacha, Steve, Belinda, Old John, Clare, Ricky,Gill, Graham, Anne and Katie and our very own snowflake Jay.

Garden Spring clean

This evening, with our planned task at The Rowans having to be rescheduled at the last minute, Gill came up with the great idea of a garden tidy up at the Recovery Project in Selden Road. This centre is one of Turning Tides homeless project. The Recovery Project is a 25 bed residential drug and alcohol service supporting single homeless adults with drug and/or alcohol addictions.

We headed off in the direction of the project via our warm up route around the pier. With everyone running this evening we separated into 3 groups so that everyone could run at their own pace but ensuring no one was running on their own. What an amazing view it was from the pier. Simply stunning:) Check out the photos.

Arriving at the task everyone helped themselves to lights, gloves,bags and tools. After weeks and weeks of inside winter tasks it felt good to be out in the fresh air again. 30 short minutes later weeds and similar debris were bagged before we headed off for the usual run and fitness session.

More than a March but less than a springt ( spring sprint)

Splitting into our groups again we headed off for a 15 minute run before convening at a handy low wall along the prom. It was even handier that the wall was higher one end than the other so that everyone could choose which height that they wanted to work at.

We did rounds of 1 minute step ups interspersed with jumping jacks, press ups, burpees and lunges. This was repeated over a period of 12 minutes under the watchful eye of not only me but the boys in blue who were patrolling the beach with flashlights at the time!

For the second week running Katie thought she was coming for a fun and social night out and yet again she was put though her paces with our Worthing flavoured fitness session:) We do love going to the pub but we also love our fitness sessions too. Right team ?!

The suggestion of a crocodile drill from Paul was unanimously squashed so we took a steady run back to base followed by stretches.

Next week Mark will be covering the session whilst Nick and head off in search of some warmth in Morrocco.

See you all on 16th when we will officially be 3 years old !

Have fun and keep washing your hands!!

Julia xx P.S Congratulations on your new job Jay. First you found love in Brighton and now a job too. What will be next........

Our weekly heroes

We gave our 3 half marathon heroes a very warm welcome after their race in Brighton yesterday. Congratulations to you all Sue celebrating a PB after her riding accident which shattered her knee 2 years ago.
Paul celebrating a great run with a beer fuelled finish! Jay also celebrating a PB and a cider fuelled finish.

Duncan also put in an impressive 45 minute 10k in Huddersfield on Sunday which included a 250 feet climb. Wowsers and kudos for this result.

Special mention to all our volunteers who braved the weather this weekend both at Worthing, Bognor and the GG takeover at Portsmouth parkrun. What a Super Saturday and Sunday its been for our group :)

Finally it was SO nice to welcome Katie who rejoined the group tonight. I hope you enjoyed the evening especially the running bit :)

This evening we didn't have far to travel as the task was at our meeting point at Worthing Leisure Centre where we were putting a second coat of gloss magnolia paint in a meeting room in the bar area. In advance of this we set off for a slightly extended warm up walk / run making the most of a dry evening after another windy and very rainy Monday.

Not paint balling - paint walling

The group wasted no time in getting stuck into the task and it was an absolute delight not only to see and capture their progress but also to hear all their chatter. They have to be the most sociable, funniest, warmest and talented GG group ( Maybe I'm a tiny bit biased)

Duncan mentioned how impressed, pleased and grateful the staff were after our last visit and we hope that this coat will be like the icing on the cake for this multi use communal area of the leisure centre.

30 short minutes later it was job done and photo time. At this point, it wasn't just Belinda that was missing tonight. Barbara did a runner ( excuse the pun) and even with Paul in pursuit she managed to escape her favourite moment of the week to deal with the cardboard mountain in her car. Wow! How quick can she move when she wants to? This has been duly noted for her next PT session :)

Ruck Funning

After hill sprints last week we headed out to the track for some 800 metre efforts consisting of a variety of speed drills over this challenging distance.

Shout out to John who got a 400 metre PB. It was also very encouraging to see Clare putting in some top effort with her laps too.

There was no slacking in the walking group with Nick putting Sue through her paces to ease her stiff legs.

In the end I had to chuck Paul and Sue off the track and send them home to soak in a hot bath to recover from yesterday but for Jay there was no such luxury or TLC.

Tamsinin the spirit of honesty and full disclosure, admitted that she had been slacking all session and I could tell she didn't feel proud of herself so with very little persuasion she put in an extra lap with coach Jay (who needed no persuasion) to finish strongly ( and feel sick! )

Another night wrapped up and another step towards those elusive long sunny evenings with fizz on the beach. Not long now! Hang on in there team and see you all next week.

Stay well and keeeeeeppp running!

Julia xx

Dennis was not such a menace

After another stormy weekend and a Monday full of deluges the gods were on our side and the evening cleared to be a mild and relatively still one.

Together with a window in the weather it was another great turn out from my 15 strong gang tonight. Belinda rocked up modeling the GG red hoody that she and John had designed and purchased. Everyone wanted to try it on and we had to virtually peel it off Jay after all his selfie attempts wearing it.

We split into 3 groups for the warm with Nick,Clare and Barbara wasting no time setting off walking followed by the runners who formed 2 groups with Jay, Duncan, Steve and Paul up front followed by Daisy, Sue,Lucy, Tamsin together with Natacha keeping John entertained ( naturellement)

Paint at heart

This evening we were heading back to our friends at Kamelia Kids to give a helping hand with their new project of creating a sensory room for the children to enjoy plus a few other jobs too. Yet again we had an inside cosy task which has been a nice feature of this winter. In a few short weeks we will be heading outside again so enjoy the warmth while it lasts!

We were warmly met by our friend and caretaker Andy who had stayed late to keep the centre open for us . He had already been advised that we had grown in numbers since our last visit so had planned a plethora of jobs and equipment for us. Clare helped by Nick painted a door just inside reception whilst the rest of the team headed out back with the majority in the sensory room and others in the main playroom but all either wiping down or painting. John even got to play with his toys too and I didn't see a single one flying......

30 short minutes later it was brushes down, a quick photo and a promise to return a few more times to give Andy a hand before the official opening of the sensory room and garden on 2nd May.

With a pre fitness session injury check (ha ha! gotcha) the team were briefed on their surprise drill for the final part of the evening. In the same groups as before and clear instructions to meet at the bottom of the hill outside Field Place off we all went.

A bridge too far

With extra mileage this evening together with hill sprints the team notched it up a level with their efforts. They all smashed out between 4 and 6 repetitions of Shaftsbury bridge including full on sprints, heel flicks and arm and body alignment technique. I think Paul summed up the session quite nicely whilst we were stretching with his quote of the evening welcome the f$k back

#Be Kind

On a day which was epitomised with this hashtag I can,without hesitation say that GG Worthing are #kind. My group are kind to each other and kind to themselves. Without a doubt they spread love,fun and good vibes wherever they go. I'm so very proud to have them all on my team ❤️

Hoping for a wonderful energy filled and healthy week for you all. Good Luck Sue and Paul at the Brighton half marathon. Run like the wind! Also to Duncan doing a 10k up north somewhere (did I hear Huddersfield mentioned?)

Julia xx

Weathering the storm

After the weather had been so extreme it was an anxious day monitoring the roar of storm Ciara and wondering if there was going to be a sting in the tail or whether it would go out like a lamb and enable our session to go ahead as planned.

Was it coincidental or was it heaven sent that our GG celebrity Alex had appealed to the twitter gods earlier in the day ? Such is his power, that his wish was granted making it our pleasure to welcome Alex,Head of Business Development, to the friendliest and cheekiest GG on the south coast.

Despite a number of last minute cancellations it was heart warming to have 14 runners and walkers turn out on a damp,windy,chilly evening that was very far removed from our usual sunny balmy micro climate. Although slightly modified we still managed to get the essence of a regular session.

Special mention to regular Ros who we were delighted to see back after her holidays and work commitments together with new memberClare joining us for the third time.

We listened to the regular GG round up of news which included the theme for February which is 'give it heart'. This is not necessarily about romantic heart (although I'm sure all of GG would love to hear the tale from our very own Jay and Katherine) Instead it will focus on personal achievement and doing things with passion. If you have an idea or a story you'd like to tell please contact rebecca@goodgym.org (and copy me in too!)

We also enjoyed some insights from Alex about his focus on developing missions and the support of the elderly and isolated in Worthing together with potential new sponsorship agreements.

Following this we fell into 1 walking and 2 running groups, appointed front and back markers, then off we set out in the (not so wild) streets of Worthing.

This evening we were heading to St Clare's which is part of Turning Tides homeless charity. It acts as a community hub during the day and a night shelter after 7.30 pm.

GoodGym cleans up with gusto

15 short minutes later we were warmly welcomed by Amy at St Clare's who outlined the 3 tasks for the evening which were cooking,painting and tidying and cleaning the communal living area.

Anne and Jay headed upstairs to splash a second coat of paint on 2 (very blue) feature walls in Amy's office. Luckily there was nothing slap dash about their painting skills, just pure precision (plus lots of delightful chatter)

Paul,Duncan,Sue,Belinda,Gill and Graham headed in to the kitchen to chop,cook and wash up whilst Ros, Alex, Clare, John and Barbara rolled up their sleeves and put some elbow grease into clearing and cleaning shelves together with scrubbing walls with the magic sponges.Suddenly there were fresh smells and gleaming surfaces shining through. Great work team!

Life is full of pasta - bilities

Back in the kitchen work was well under way with the chefs and sous chefs ably led by Paul preparing 2 large lasagnes which will be cooked and frozen for later in the week when there are no volunteers available to cook for the night shelter. The efficiency, not to mention the smells and the white bechamel sauce that was cooked from scratch really was impressive.

34 short minutes later ( including a 10 second count down in ready steady cook style) it was tools down and everyone piled into the kitchen for a lively group photo.

With a heartfelt round of applause to Amy for staying on to host us tonight together with reciprocated thanks from Amy to us all we set off back out into the cold in 3 (slightly) depleted groups who were all (eagerly) anticipating the fitness session.

In sprint condition

I had chosen the most sheltered most spot I could find which just happened to be outside McDonalds in the covered precinct (aka high street!) Tonight it was all about staying warm and what better way to do this than raising the heart rate with some lively team sprints, hops and jumps. As ever there was not a competitive streak in sight (who's kidding who?!) and I didn't hear a single 'I can't' either (my selective hearing helps)

We finished with some functional moves including squats and lunges focusing on balance and strength all designed to improve technique and form for running.

With a leisurely jog and walk back to base it was a nice surprise to see the front group throwing in some impromptu tricep dips ( showing off to Alex I think! ) Not sure we all believed the 98,99,100 counting but we all loved the fun and energy.

Stretches and farewells wrapped up the evening with a promise from Alex to return (hopefully for a dip in the sea in the summer)

Team Worthing

Sending you all lots of GG love with some healthy and energetic vibes thrown in too.

Julia xx