Lots of cheering, countless wild flower seeds, and one massive milestone - what Wednesday nights are made for!

We started off our evening by cheering Michelle and Remy, who both raced Mo Farah in the Vitality 10k on Monday in some very warm conditions and smashed it.

It was then time to celebrate one Ms Joanna Watson reaching a huge 100 milestone. That's an awful lot of doing good right there! Well done Jo, we salute you.

Last call to enter the GoodGym Olympics as part of Team Hounslow! Sign up here for an event of your choice and let's show them what we're made of. Sunday is the deadline!

Heading outside, we started our warm up with quality control being handled by a very floral Adam. Lots of jumps, fast feet, heel flicks, and a poll on our favourite icecreams later, we set off just over the park for our task that evening. Waiting for us was Jan, with lots of tools, gloves and plants.

We then moved on to the gardening part of the evening, which could also have been called the Making New Friends section. As Team Thistle got on with the job of clearing those pesky intruders, Team Rockery got started on the planting and weeding of the raised areas. They made a couple of tiny friends who 'helped' with the jobs - the GGers of the future, perhaps? And then, our star turn came in the shape of one verrrry relaxed and friendly golden retriever/roll of furry carpet named Sunny who charmed us all and at one point had most of GoodGym Hounslow adoring him. Check out the photos!

After a lot of work on the rockery weeding and planting it was looking lovely, as was the now de-thistled wild meadow section. Great work everyone. Jan had brought along some packets of seeds ready for sowing, so we all took a little handful each and chose our spot. After a countdown we all scattered our wild flower seeds together - can't wait until the summer when we see them bloom!

With no real run ahead of us, we moved on to a high octane fitness session, which started with us splitting into two groups for some file running. With our heart rates up we launched into the Hiit work out, which saw many dynamic planks and other tough drills with an active recovery in between. This is tough, because the workout does not allow for a total recovery and keeps heart rate high, effectively increasing endurance and aerobic capacity. Finishing off we had a back to back squat competition which really tested our quads and glutes and saw the dynamic duo of Alex and Dave reign supreme! Well done guys.

Next week we are doing a shoreline clean up for the amazing environmental charity the Whale Company. Sign up here!