On Friday night 4 of Sheffields - infact Yorkshires - finest runners took on a treacherous 10K at Lady Bower in the evening. The Fantastic Four Stupendous Susan, Speedy Sam, Super Stephen & Sweaty Sarah smashed the ridiculous route. Battling the hilly, uneven, semi-fell course in what was a pleasant run for some and torture for others. Despite the humidity, being eaten by flies and others admitting they do infact go in your nose- it was a beautiful country side run with resplendent views of Lady Bower. It was kindly hosted by Sheffield Striders - Susan and Sarah were welcomed as guests #teampink. Special shout out to Susan who biked to and from the start as part of her triathlon training what a hero! Sam put in a magnificent effort finishing 5th overall and even after biking there Susan was the 5th fastest female so they absolutely smashed it! They were infact so fast the photos were blurry as they sped passed. Sarah and Stephen kindly offered to be back markers :) jokes they put in a decent effort and didn't finish last so that was good! Finishing off with a fabulous after photo where we learnt the leg pop head tilt pose to round off a wonderful evening.

Ten tremendous GoodGym Steelers descended on Graves parkrun on Saturday 24th June. Every one of us volunteered in some capacity or other.

• Stupendous Stephen was a guide runner for the first time. He also wrote the parkrun report
• Derring Do Dave checked & noted post run times
• Kindly Kim was tail runner
• Helpful Hannah was meant to barcode scan but wound up giving out Goodgym flyers
• Swift Susan & Super Sarah gave out flyers and spread the word. So did Tremendous Tim & Considerate Christine!
• Brilliant Bash paced 25 minutes
• Supreme Sam (That's me...) directed proceedings

Stephen's parkrun report makes interesting reading.

We intend to visit the other local parkruns to spread the GoodGym word further. 6 in Sheffield, & a fair few more in the surrounding area too.

OK, every report from last night's brilliant GoodGym runs around the country is going to start off like this but...man, was it HOT last night! So what did 38 of us decided to do? Run up to 10k in the sweltering heat. Because why not.

Sticking to the astroturf in the Tellytubby room last night, we began by welcoming the lovely Imogen, Hugo and Jo to Wandsworth. Give them a massive cheer! We also had a number of intrepid GG tourists last night, so good to see Tom, Dom and Helena, you complete legends. A massive congrats to Tom, who has done the red-black-red and got his red wings tshirt for smashing 100 good deeds. Show us the way, Tom! While we're at it, let's all put our clicking fingers in motion, and cheer on the wonderful Alyx, who has nailed no less than eight good deeds so far this month, and the speedster Jo who has run the furthest (in this heat!). CHAPEAU. Well done, finally, to all those excellent runners who went to Tooting Park Run, and ran, cheered and volunteered - making this park run a brilliant event (despite a club that shall not be named. But as Jo said 'chase this!).

Last week we stuffed no fewer than 1000 envelopes for the local RSPCA branch, which were destined for all their regular donors. I think you all knew what was coming next. Yep, this week we were posting them. Not all of them, mind, but around half made it into our sweaty little mitts. Braving the still scorching sun (did I mention it was hot last night?) we legged it outside for a warm up, and, equally importantly, to find out everybody's favourite ice-cream/lolly/ice pop. There were some liberties taken with the definition, but overall magnum came out king of frozen goodness.

Our initial destination was Spencer Park, which we soon arrived at in the first of what would be a series of very sweaty runs. With a member of the Task Force of Dreams taking a group each, we all took a bundle of letters and set off for various areas around Wandsworth and Earlsfield. Team Jessie's Blondentourage, armed with psychedelic whistle, stormed off first, with each group scarpering in different directions and all aiming to meet back at the same spot at 8pm. The clock ticked on, and bang on schedule, who was it that came bowling over the hill first, but Team Blondetourage! So efficient. They were quickly followed by Team Magdelen, Team Cephalopod, Team Laidback, and Team Roshan-is-cool. There was just one group left, so we decided to crack on with our fitness session. I'm sure they weren't disappointed at all.

We started off with a mighty abs blast, which included three exercises of 30 seconds each in a row, broken up with a 30 second rest. The drills included planks-a-plenty, core triathlon, Russian twists and crunches. A strong core is vital for a good running technique - it stabilises your body when you run which increases efficiency and helps prevent injury. It's also a lot of fun. Maybe (see photos). With the last team yet to make it back (we weren't panicking. Honest.) we moved on to Clusters, which saw some very energetic high five burpees from Roshan and Luke, and the blow-the-whistle game, which revealed some secret crushes, some dodgy maths, and who got a medal in the recent GG Super 'Limpics. We were just about to send out the search parties when our final delivery team appeared over the horizon - hot, victorious, and having run almost 10k. Superstars, every one of you.

With the Wandsworth playlist pumping (find it on Spotify under GoodGym Wandsworth and add your fav tunes), we ran the final stretch back to the BAC, and cooled off with some nice stretches and last bits of news; there is a tag rugby friendly run by Joon Saturday (drop her a message for more info), and don't forget to enter the Strava mile to win trainers for your friends (us). Well done for some sizzlin' running last night, team. After a bit of number crunching, I reckon we clocked over 40k between the groups, and delivered around 400 letters - thereby saving the RSPCA the cost of a stamp for each one. Just think how many puppies you saved.

Next week we're going back to school. Sign up here!

Awesome run report written this week by the epic Enrique who we wish a very happy birthday to as well!!

Tasked this week to help the beautiful people of Harlesden Community Garden with a clear away of an overgrown perimeter walkway. It would be a 2.5k chase from base to clear a path, with this lot it’s bound to be a laugh. There were even some excited high kicks upon arrival (Well it was my Birthday) relieved to be notching up ever more years of survival!

So, the middle of May had us in sartorial muddles with her insistence on spots of rain, even slippery puddles. Powering through a well paced 2.5k, we dart through traffic and people on there way. But eventually We’ve arrived. . .

GoodGym Brent we are all relevant! . . .Ordinary people from all around, coming together to pound the ground, running to achieve something sound! The team are smart, funny, kind, some of the best GoodGymers you’ll ever find! Through the naff weather we were wielding spades, or being careful with razor-sharp clipper blades, even taking turns hauling rakes - Ah, the gift of back-aches!

Ellie our Captain, Drill Sergeant and all round amazinger thought (as usual) that this perfect scene was not quite right - not quite LEAN!

Bottom obsessed in a brilliant way, we were taken in two sets PAY! Commanded to complete a cunningly complex combination of crippling SQUATTT exercises!! All set and timed to the beat of J Lo!? Loads of fun - Mo power to yo Bun!

Our valiant efforts for a path of clear view would have been easier without the stench of Nettle Stew!! - That’s a powerful eco-friendly stinky brew!!!! Designed to repel all manner of pests - It’s a genuine wonder the birds don’t flee their nests!

NOTE Harlesden Community Gardens have an open day this Sat so get on down to say hello - Might even be some BBQ food you know!

So, after running hard then working harder it was back at base - A quick tidy then outta the place. With exhaustion causing the group to split we stopped to regroup as we neared RoundWood Park - About ½ way back. Rest time we thought: YAY! Ellie said: NO - NO WAY!

WALKING LUNGES x2 sets of 30 Now this was a real li-Berty!

Genuinely tired - Oh so hurty, what a great way to celebrate being 8 + 30!

See you next time!!!!