Meanwhile in Westminster despite a record number of attempts by those naughty grey clouds we rolled out to 22 deep to a place called Charing Cross. Why? To hand out food to rough sleepers on behalf of rhythms of life.

Now the task at hand was supposed to take us down to oasis to water some plants but the torrential rain decided that today would not be that day.

A quick briefing on do's, dont's and all things good gym, we were off.

Same deal as previously, it was time get cracking. Peanut butter, jam, bread, crisps, chocolates and of course some fruit all made up into little packages, 25 to be exact.

The route was simple, back streets, side streets and maybe one or two busier roads to keep us light on our feet. We arrived safely and began. Honestly, a few conversations later all our bags were gone to people in an around st martins in the field and most importantly they were happy.

Time to get our sweat on. As usual the question was asked. Long and hard or short and fast on our return. Obviously they went for long, hard and fast so that's exactly what we did. Intervals, drills, step reps and of course a lot of hooooopting and hollllllaring followed by some weaving and screaming. Sounds like a perfect Wednesday night to me.

Thanks for coming, hope you enjoyed and see y'all next week.