Another last minute change of plan due to the changing circumstances of the original task owner - oh well, it happens, but even all the way from South Africa, Huw can sort out a plan B.

Smaller turnout tonight and hardly surprising given the last knockings of storm Brendan giving us liberal dousings of freezing rain and howling wind in equal measures but we goodgymmers are made of stern stuff and a bit of wind and water wont put us off doing good.

The substitute task was a litter pick for the canals and rivers trust along the Leicester canal and picking through the fences along eastern and western boulevards.

But first it was a very warm welcome back to our Irene - hereafter named the Guildford Gazelle!. Is anyone walking she said, I am gonna be slow she said, then she proceeded to cover the opening run at a cracking pace and comfortably chatting away as she went. Lovely to have you back with us Irene and dont underestimate your ability you did really well.

After a 20 minute out and back along the Great Central Way it was back to the DMU to meet Mel who had brought the litter pickers, then a short walk to the canal to start work. Mel Jen Michaela and Dave took the low road by the side of the water with Jim Irene and Sharon taking the high road and picking through the fence. We regrouped on Eastern Boulevard where we noticed that since the last time we picked they have installed anti litter grating on the inside of the fencing - doesnt stop the litterbugs throwing stuff over the top and makes it more difficult for us to pick through the railings. Despite these challenges we still managed about 6 bags of litter which we left for the council by the nearest bin.

Next it was off to Bede Park for some exercise on the outdoor gym but not before a series of step ups on the way.

Just a reminder of the 5 minute core workout I demonstrated...

30 seconds to 1 minute Plank

no rest

10 reps of dying bug (ten reps on each arm/leg combination so 20 moves in all)

1 minute rest then

V shaped static crunch for 30 seconds.

Once a day for the next month and monitor the difference - let me know how you get on.

Back to Scope next week then, see ya there