There's nothing like a bit of GoodGym magic on a Wednesday evening!

We started off the evening with a big round of good and happy news. Which is how every evening should start.

To recap:

• It's the monthly GoodGym social tonight, which not only marks Independence day but is also on tour in Brent - check out the details here. I'm reliably informed that it is a mere six stops and 29 minutes from Gunnersbury to Kilburn High Street where the social is being held, so dead easy.

• Double congratulations to Andy who not only hit 200 good deeds last night but also smashed the Chiswick Bridge 10k last Sunday. What a week!

• There's a lovely mission on this Saturday at Turnham Green right opposite our start location. Sign up here to help set up for the super Saturday of Sport!

• We've got an aid station at the British 10K on Sunday 21st July from 7.30am - volunteers get a free place for the Oxford Half, Hackney Half or the next London 10K. Sign up here

• A massive congratulations to all of you who came along to the GoodGym takeover for Fulham Palace's 300th event. A huge 38 of you made it a big success filling all the volunteer and pacing roles - great work.

After all that news it was time to head out and hit the warm up, as well as have a discussion about our spirit animals. We are all beautiful creatures - from horses, cats and tigers to rats and pigs.

Our task tonight was at Turnham Green which wasn't far, so we took it at a good clip and arrived to find sarah waiting for us with buckets and cleaning equipment. Abundance London is the charity organisation behind the beautiful mural put up outside Turnham Green to replace the peeling posters and disintegrating plaster. We helped them prepare for it over a year ago, and we've been asked back to help give it a big clean. We also got a chance to check out the beautiful new flower beds we helped dig in the park in the depths of winter - and they were looking very pretty indeed.

After half an hour of scrubbing where we perfected some excellent Mr Miyago techniques and Adam ended up getting a good wash courtesy of Remy, the mural was looking sparkling. Check out the photo for evidence!

We jogged over to the park for our fitness session, which kicked off with some interval sprints concentrating on arm form. Then came the cardio and conditioning section where we switched up planks and high energy exercises, before running back to base (with some taking the more 'direct' route...!). We finished off the night with some stretches and singing happy birthday to our Georgia who celebrates on Saturday - give her a birthday cheer!

Lovely to see you all, gang. Next week we're spreading the word for an incredible charity called the doorstop library -an organisation which sends people to read books to children in disadvantaged families. They urgently need volunteer readers so we're going to be helping them in Chiswick and Brentford. Sign up here for more Wednesday fun!