We had a whopping 5 new GoodGymers this week so a massive welcome to Rosie, Emma M, Michaela, Emma W and Rute.

Darren was completing his 50th good deed this evening, well done big man aka our regular pun connoisseur.

Catherine was backrunner and Robert walk leader - thanks for volunteering to do these duties.

This evening we were heading to The Feed on Prince of Wales Road, a short 1km trip but rumours were flying around that there would be Gas Hill later in the evening ;-)

Lucy met us at The Feed and had a box of flyers for us to hand out to local businesses and residents, to help promote their cafe. We group split into 6 groups of 5 then went off in different directions to get as many delivered as they could, which they did a sterling job.

Probably at some point they were all thinking "what exactly was Hitch doing while we were posting flyers? Was he sitting with his feet up having a cuppa? Was he taking stupid selfies in the mirror in his sexy leggings? Hmm". The truth of the matter was That's Norfolk TV were filming us so I did an interview with them discussing how GoodGym is the best thing since sliced bread and that everyone needs to get involved.

Being the kind trainer that I am I also got the group out of running up Gas Hill so that they could be filmed during a fitness session at The Forum. On paper this sounds like a win win situation... until they found out what the fitness session involved.

Could it be make or break for the new runners? It was a risk I was going to take and I did emphasise that I'm giving them abs, to try and take the pain away. So yes this meant one thing, the 4-minute ab-hold tabata workout was upon us. During this 4 minutes of sheer hell (I can't think of a better way to describe it) I granted permission for anyone to curse me as much as they wanted to haha.

It will be interesting to see how that comes out on TV!

Afterwards, a good group of us finished the evening at the pub to wind down.

Next week we're visiting Oxfam.