Tonight at GoodGym Islington we were doing good by delivering some promotional material for The Old Fire Station's Halloween Fair and Jumble which is taking place on 31st October. Head down to the centre between 10.30 and 15.30. Donations and volunteers needed!

We did our usual briefing and news including presenting Patrick with his black 50 t-shirt and giving a big welcome to first-timers John, Megan, Leonie and Janelle who got properly stuck in and had a great first outing.

Given that Patrick's top will soon be changing from red to black it seemed apt that our weekly debate should be about colour: what's the best one and why?

Briefing all done, our sea of red ran as a group up to Shelburne Road to collect our leaflets and then split into four groups led by Patrick, Simon, Aidan and Paul and got to "know our area" while getting the word out. Thanks to our super-speedy legs and large numbers it didn't take us long to let Islington know what was going down and we had plenty of time left to get some gymming in.

So it was over to Emirates Stadium for some "cool" stair reps. The prescription was 6 reps up the stairs to the stadium using driving arm technique. All sounds simple until you add on the requirement that each rep must be faster than the last! Some clearly started cautiously and others way too fast, but there was some serious elbowing action (do not try and queue jump a GoodGym Islingtoner). At the end some fine folk were making their way up in about 8 seconds!

After a quick breather it was time for core-dination: a complex exercise incorporating mountain climbs, press ups, squats and calf raises. We did two reps of two minutes. Check out the video and note the synchronisation. Ignore the dodgy timekeeping.

With all that good-doing and exercise under our belts there was only one thing left to do: have a biscuit (Limited Edition Peanut Butter Oreos) and discuss our favourite/the best colour. Lots of suggestions, not many reasons for them, but by far the most popular colour was red. Specifically GoodGym red.

We jogged back to the pool on what everybody assumed was a relaxing cool down, but when we got to The Arvon Road hill we couldn't resist putting the old elbows back into action and having a blast up ot the top.

Back down the other side it was time for a stretch, including of course stretch of the week, on this occasion delivered by Ameachi. Ameachi discovered the stretch by accident and almost killed himself. Great advert. You'll have to look at the pics to see what it was because it's impossible to describe. Aptly named "Ameachi's Terror"

Right, don't forget Hackney Starter Session on Saturday, Paul's Epping Forest Run on Sunday and Trick or Treat 10k on 1st November. There is more flyering for us next week and we'll be doing a post-task time trial around Emirates.

Until then, Simon