Another awesome GoodGym run - it's sooo good we get to do help in our community every week!

Tonight's task was different to what was initially planned. Earlier this morning Severn Primary School sent an email stating that they would have to postpone us helping out there due to the adverse weather conditions - Yes, rain again in Wales... it's no wonder we are known for our rain. So tonight our run would be to The Samye Foundation!

Let's get this GoodGym run started!

Tonight's warm up game was called 'Captains Coming!' The game is simple, Ben is the captain of the ship and the runners have to follow his commands as he shouts them out in a pirate accent. ARRRRRR!

• Port - Run to the wall by the Tresspass shop
• Starboard - Run to beyond the tree outside Big Moose
• The parrots escaped - Runners have to jump in the air and try and grab the parrot that's escaped
  • Scrub the deck - In squat positions runners are required to scrub the deck
  • Walk the plank - On tip toes, runners have to walk in a straight line
  • Captains girlfriend - Everyone goes "woooo hello!"

A game well played and all me hearties survived!

Other acknowledgments

• We gave a HUGE welcome to Jen who joined us for her FIRST EVER GoodGym run! Amazing!
• Mike told us about his mission with Nathan to help an older person on the weekend - It sounded amazing.
• Amy Wildgoose reached the 50 GOOD DEED MILESTONE. She was sporting the black 50 milestone t-shirt and was also presented with her 50 good deeds badge #LifesGoals

We then got on our merry way and headed to Samye in two groups (The sexy runners were led by Ben and the speedy runners were led by Adam).

Arriving at Samye

Yin, a volunteer at the Samye Foundation, greeted us with a warm smile. Before telling us about what she had in store for us, we were invited into the front lounge to have some nibbles and replenish our water levels. Yin was amazed that 19 of us runners defied the rain and came out in force to do good in the Cardiff community. Yin then informed us of the tasks that we had been set for the evening. "There are quite a few tasks I have for you to do, and one of them involves A LOT of weeding." - Yin certainly wasn't kidding. The front car park was beginning to look like Jumanji and it needed the attention of us GoodGymmers. Without any delay we armed ourselves with gloves, trowels and spades and began tackling the weeds and fending off new weeds that tried to resist!

Yin also asked some runners to make an outside table using concrete bricks and a huge concrete slab - 6 runners who believed they could make light work of it took on the challenge. In fairness, they did an incredible job of it! They have also decided to form a boy band and call themselves the Brick street boys...

There is also a photo of Su and Mikey in a plantation bed, pretending it's a boat and that they are sailing the seven seas!

After 30 minutes of helping at the Samye our time was sadly up. We had a group photo in front of the Samye centre with all of our tools and then we took our tools to the back of the building and placed them next to the shed.

The journey back

Yin waved us off as we left the centre.

We ran back as one group. During the run back Ben said that everyone had to pair up and in their pairs they had 30 seconds each to talk about their favourite biscuit and convince the other person that their biscuit was better... Well, it did get a bit heated and there were serious debates about whether Hob nobs should or shouldn't have chocolate on them.

The Tweet Off!

After the run we headed to the Glassworks Pub and got ready for the tweet off. You can see the runners faces of concentration in the photos taken at the Glassworks.

Well done Lucy - You've proved yourself again! Here are the current standings on the tweet off leaderboard -

• LM 8
• MG 3
• EW 2
• NS 2
• MJ 2
• DRN 2
• BA 1
• NI 1
• AG 1
• WD 1

Thank you Adam

Tonight was Adam Johnstone's last run with us before he moves to England. Adam, I would like to take this opportunity to thank you for all of the enthusiasm you have brought to Cardiff since you started running with us. Every week, without fail, you've brought positive energy to the group and it's contagious. You've also become an asset to the GG Cardiff run leader team. You will be greatly missed and we all wish you well in your future career and move to England. Thank you.