Whoa!!! What a great turnout this evening. Thanks so much for showing out tonight guys, we really needed all hands on deck for this leaflet delivery job.........

Well Susan had a great warm up for us this evening which rolled straight into a fab fitness sessions before our task. Burpees were in a plenty as well as sprints and other fabulous delights she could fit in. Not wanting to tier everyone out before the evenings task we put and end to the fitness festivities and split into two teams so get get more coverage on tonights leaflet drop. Competitiveness is a plenty at Bexley Goodgym and the evening turned into a 'who can get rid of their leaflets first' game. Let me tell you, leaflet dropping is a great run training session. It introduces you to the Fartlek fundamentals. Fartlek is Swedish for "Speed Play". It basically means movement at different paces times. I.E 20 seconds fast run, 10 seconds slow run, 15 seconds fast walk, 30 seconds medium pace jog, and so on.

FARTLEK IS SWEDISH FOR SPEED PLAY

As the leaflets were running out so was the daylight. (Oh no, the dark evenings are coming back. Its soon going to have to be head torch time again). It was time to head back to base for our cool down. With smiles on our faces from a job well done it was time to call it a night for another Monday. I know for a fact that the Community Hospice team will be so pleased with our efforts.

With all that was left to do for the evening was our cool down we always talk about whats coming up and what everyone has achieved over the week. We also use this time of the evening to answer anyones questions on fitness and running issues. We so want you to improve every week so ask away............

Until next Monday Goodgymers........

Another great turnout for the 'Old English Gardens' task. Its also a bit sad as we also say goodbye for another year. This is what happens when the nights start to draw in. After our quiz questions (loser get 10 star jumps) we got straight into our warm up routine. I like my new style of warm up, it hits all the right spots and definitely gets that heart rate up. I stole some of the moves from a course i attended which highlighted some brilliant warm ups the Ethiopian running schools inflict on their runners :-) hahaha.......... If you want to find out more about that special warm up just join us on our next Monday night Goodgym run.

I MUST BE GETTING SOFT IN MY OLD AGE

Once everyone was finely tuned we headed out on a new route to our destination. It was favored by everyone as it was basically down hill 90% of the way (i must be getting soft in my old age). On arrival at the gardens we were greeted by Nicky who got us to work straight away. We had paths to sweep, hedges to trim, and bushed to cut into shape. We maybe went a little to far with the bush haircuts though.

THEY TOLD US JUDGING HAD GONE WELL FOR THE LONDON IN BLOOM COMPETITION

When working in the gardens time always flies by and before you know it, its time to start packing tools etc away and get pyshc'd for our run back to base. Before heading back it was really lovely to get a big thank you speech from Nicky and Tom for the work we had done for them over the summer. They told us judging had gone well for the London in Bloom competition and that they would let us know as soon as the results came in.

Feeling pretty proud of ourselves we hit the tarmac for our run home to finish another awesome Monday night Goodgym in Bexley............

Till next week peeps.