What an amazing night for a good deed, a beautiful crisp autumnal evening - leaves on the floor, an icy nip in the air, but a clear sky and lights all over for the wonderful season ahead.

The Perfect time for a PLOG / Litter Pick

15 goodgymer tonight, and WELCOME to our newest faces - Johnny and Mark, it's brilliant to have you along and we hope you come back soon for another experience of goodgym.

Two groups to set off tonight

• The first were the always chatty walkers, who were going to follow the Taff River embankment with their trusty litter pickers and clear up the route - every bit helps to keep that plastic from polluting the waterways.

• The second were the running buddies, 10 eager ploggers ready to clear the mean streets as we made our way along some of the main roads. 7.5 km total run, with some amazing photo opportunities along the way thanks to the seasonal lights, there were hills and a great work out to keep us warm.

A grand total of 10 bags of rubbish collected along the way, not bad for an hours' worth of walking / running. Some lovely crochet work also found along the way for Remembrance day - you can see it in the photo reel for the report.

For those who tonight had no idea of the song that we were on about when we managed to come up with a new pun using the word 'Plog' again - we have to run out soon surely........

I introduce to you Paul McCartney - Frog Chorus - We All Stand Together

Click below to see the video

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