Good to get back to GoodGym antics and the Newham fam last night. In my absence there were several tidy parkruns, a spankingly good 5min course PB for Hils and GoodGym celebrated a decade since its inception. Siobhan generously dashed over to the lovely Somerset House HQ and picked up a GG flag, which we coupled with our own Newham flag for some quintessential Olympic Park shots. I believe all areas have done the same to mark the tenth birthday milestone, don't know if you guys have seen any of the speeches online, take a look they're some really touching ones.

RWQ this week, "which film have you seen the most?" more of a deep dive into our fellow GoodGymers soul this one. In no particular order, or merit: Lion King (twice), Aladdin, Drop Dead Fred, The Matrix (twice), Die Hard 2, Hitch, Bend It Like Beckham, Incredibles, Love Actually, Notting Hill and a few more including some Christmas films that I forgot.

We skipped over the 1.5k to a sunset flowing over Abbey Gardens. Task of the day for this community garden was a bit weeding, watering and litter picking. No one pulled out any live artichokes or swung a pitch fork precariously in the dark, so a resounding success, still adjusting the Irises to the decreasing evening illumination, next week head torches everyone, sorry that's not the actual tone I'd use, but from Leon, probably in my most ever watched top 5, FYI.

Even managed a tidy before and after shot this week, your nagging and mocking has paid off, bravo! We finished with a dash of leg strength and tidying up some squat technique. Start with a isometric squat hold, then into a plyometric-esque squat jump. A little dabble of leg strength and power to conclude a lovely session. Try them at home, can get huge gains of just 5 - 10 mins of squatting per day, allowing you to be better and more robust at whatever other activities you enjoy.

If you haven't already signed up, we have a lovely community mission this week at Cody Dock, sign up here for Super Saturday. These are also being run all over the country, 30 missions and counting, to mark GG10. Get involved. Hilary brought some exceptional chocolate cake to continue the celebrations. Finally it was lovely to have Victoria back, post baby, and back with the clan, can't wait to see you flying around an unsuspecting park run soon.

Till next week

B