A tribute to GoodGym regular, Graham! First of all I must mention that 6 awesome goodgymmers ran 3km in total to help paint a room in some sheltered accommodation. It was up a hill on the way there but a glorious downhill all the way back!

And a big shout out to newbie Carmen! She was super strong (moving the drawers and in general) and had an amazing eye for detail helping to make the room look really awesome.

We started with a dynamic, running specific warm up. Warming up with specific exercises can really help your performance as well as improving your hip mobility. All it takes is five minutes! Then it was off up the hill to the accommodation...Graham sprinted off up the hill whilst the rest of us pushed the pace a little bit in what is a fair 1.2km climb! We certainly didn't roll-er up the hill...

We arrived and were greeted by the lovely Sandra who made sure we were well watered before rollering on with the task. There was good news too, the owner of the room is back out of hospital! Much sooner than expected so it was great for us to be able to finish the painting for him! There was a bit of sorting required and the room was small so we were often 'brush'ing past each other...but the time rolled by with only one near wall face-plant and a few bum-to-paint incidences!

However without Graham there the task would have been near impossible to finish! Thanks to his wonderful genetics/height, he was able to reach places where no other goodgymmers could reach! Sure, we could have used a slightly higher step ladder but it just wouldn't have been as good! So thanks Graham for being awesome!

There was a bit of fine paint work by Carmen, some excellent paint holding by Jan, superb paint filling by Ann, top notch supervision by Ankit and, as always, just really really good work by Emily!!

We soon finished and Jan helped make the room look extra nice before we headed off for a nice downhill run back and a few stretches to conclude another really excellent evening. I can't wait to see you all again next week!