When I looked out my window at 2pm yesterday and the rain was positively sideways - I foresaw a gritty and damp session ahead of us. As it so happens, the clouds ran out of juice and we got a clear spell. Perfect conditions to welcome Dan and Michael on their first Goodgym Newham session. Lovely having you guys along, plus Charlotte, Ruth, Esther and Mel who are showing some great consistency and inserting extra energy into the team. Kellyand Rosie also made a return appearance - nice to catch up.

We got some heat in our muscles and and a bit of mobility in our lower limbs, then had a wee chin wag. With new parkrun PB's for Hilary and Graham and a soild time for Victoria - 5k is on the rise again - no better distance if you ask me. Kev and Sharon whipped around an off road 10k with Justin on the weekend. Brad signed up to the marathon - did someone say group weekend long run? Oh and Tim is cycling the length of France at the moment, by himself. It's almost as if this energy is contagious - no mask shall protect you.

This week's random question was "What insect would you be?" From cockroach to worm, bumble bee to preying-mantis and ant to dragon-fly, we had a true selection of creepy crawlies. In hindsight i'd change mine to asian hornet, i'd fly around covertly stinging unsavoury heads of state. Jeremy Hunt, Osborne and Grove would probably get a ping too. I'd then reward myself with sweet, sweet nectar. A vigilante insect, yeah.

2miles down the canal was pleasant, as always, had a stand-up-paddleboard bloke who was tonking alongside us on the canal - hats off pal - you were shifting. Arrived at the destination, greeted Si, then got to work. 7 or 8 benches to clean, oil and move. You managed to do all of it, due to some real energy, furious brushing and fast buffing. Michael's arm action needed to be slowed down x 30 to appreciate his technique, rapid stuff. Was a pleasure to witness you guys get it done. Accelerating the rehabilitation of the stunning docks, open to the public, a real service you're doing. We finished with a " here's what you made earlier" moment, as Si showed us the plants we sowed a month back , quite impressive height and a peppery kick too. Who doesn't like a bit of progress?!

Made our way back, with some opting for my sprint interval to return us with a bit more 'ooomph'. Dan almost took flight on several occasions, as he caned it down the poorly lit pavement. Please remember or purchase head torches for next week - it's time to hunker down for those less illuminated months.

Next week we are at our favourite primary school - doing an assortment of jobs. Sign up here

Have a stonking week and see you heroes in a week.

B