13 runners ran 5k to Small Works a charity that works with isolated older people. Our mission, to bring some sparkle back to an underground passage that will be used for a community event.

After a quick briefing at Westminster GG HQ we were off.

This week’s run mainly consisted of Cory shouting "HARD TO THE LIGHTS. HARD HARD HARRRRRRD” every 200 metres - turns out Westminster probably has more sets of traffic lights per 100m than any other part of any other city in the world. This resulted in a lot of running very fast whilst panting and smiling.

We also practiced the Westminster Weave - the art of swerving 13 fast-running GoodGymers between the late-night shoppers of New Bond Street without flooring anyone.

We were back at Small Works this week for more cave refurbishment - scrubbing and sweeping up the trenches to make them a nicer place to be for the community projects who visit and work there as another group of leafleted the nearby estate.

Step drills were the order of the evening for them, up and down they went, floating up the steps like balloons in the wind. Little did they know the fun had only just begun.

After 30 minutes of hard graft Cory called time and the biscuit tin came out - cups of tea were offered, but as Cory pointed out, we only had "90 seconds for tea” so nobody took up the offer. FLYING VISIT.

We re-entered earth’s atmosphere with smiles on our faces and absolutely gunned it back to HQ with the most exciting part of the evening coming at the half way point.

Cory has someone how managed to memorise all of the timings of the lights and knows which ones we could make if we worked ridiculously hard. After missing one change he explained to us that only two people have ever made it successfully through this sequence of lights without stopping.

Sounds like a challenge if ever I’ve heard one.