Lots of welcomes tonight! Welcome to GoodGym Hermeline, Emily, Clare, Prima, Lauren and Abi. Lovely to meet you all and have you doing good with us. And welcome back Emma from her tour of Germany.

Another journey up to Caxton House tonight to get some sand into those gaps in the brick patio. Of course, before you lay the sand you gotta weed. And the thing about weeding is you think you've got all the weeds up, then you sweep the area and there are more weeds. But, despite all this dark magic happening we did make great progress and got lots and lots of sand spread around.

While working we discussed the replacement of gender pronouns in songs. Should you never ever mess with the original lyricist's poetry? Only a couple of us thought so. Is it always OK to change her for his and he for she, allowing the cover artist to add the requisite emotion to the tune? Most agreed with this. A fair few believed that it was acceptable only if it didn't mess with the flow of the original too much.

So there you have it, I shall let the music industry know.

Sweet treats were supplied by Kike this week, who happened upon some while out missioning. Posh biscuits and some bonus posh chocolates.

For the group back, Kike led an easier-paced group, Steve led a medium group and Simon led a "gonna destroy you" group. For some strange reason nobody joined the "gonna destroy you" group, except local lunatic Graham, so they merged with the medium group and chucked in a few stair reps over at Emirates and a nice hill sprint to finish off. Tip of the week? Drive the arms back, lead with the knees and pick the cadence up when going up hills and embarass your competitors.

A wonderful night as always. We're doing more good next week up at Whittington Park. Join us or forever regret it.

xxxx,
Simon