We had a whopping 5 new GoodGymers this week so a massive welcome to Rosie, Emma M, Michaela, Emma W and Rute.

Darren was completing his 50th good deed this evening, well done big man aka our regular pun connoisseur.

Catherine was backrunner and Robert walk leader - thanks for volunteering to do these duties.

This evening we were heading to The Feed on Prince of Wales Road, a short 1km trip but rumours were flying around that there would be Gas Hill later in the evening ;-)

Lucy met us at The Feed and had a box of flyers for us to hand out to local businesses and residents, to help promote their cafe. We group split into 6 groups of 5 then went off in different directions to get as many delivered as they could, which they did a sterling job.

Probably at some point they were all thinking "what exactly was Hitch doing while we were posting flyers? Was he sitting with his feet up having a cuppa? Was he taking stupid selfies in the mirror in his sexy leggings? Hmm". The truth of the matter was That's Norfolk TV were filming us so I did an interview with them discussing how GoodGym is the best thing since sliced bread and that everyone needs to get involved.

Being the kind trainer that I am I also got the group out of running up Gas Hill so that they could be filmed during a fitness session at The Forum. On paper this sounds like a win win situation... until they found out what the fitness session involved.

Could it be make or break for the new runners? It was a risk I was going to take and I did emphasise that I'm giving them abs, to try and take the pain away. So yes this meant one thing, the 4-minute ab-hold tabata workout was upon us. During this 4 minutes of sheer hell (I can't think of a better way to describe it) I granted permission for anyone to curse me as much as they wanted to haha.

It will be interesting to see how that comes out on TV!

Afterwards, a good group of us finished the evening at the pub to wind down.

Next week we're visiting Oxfam.

30 GoodGymers turned out on an ice cold evening to help out the Norwich Food Bank.

A big welcome to Helen, Elliott and Magdalene on their 1st GoodGym outings... the ITV News appearance last week has definitely been a good promotion.

Dave T and Ali were participating in their 10th good deeds.

We did a catch up from the weekends racing where several members took part in the Freethorpe 10-miler and Kevin B did an ultra marathon (48 miles!!!)

I did the warm up indoors, I'm pretty sure everyone said they enjoyed the wheelbarrow, or not ;-)

So off we headed to the Norwich Foodbank, Keith met us on arrival and soon had the team split into groups to target certain areas of donations in the warehouse, which included weighing new items, sorting through old Xmas items, transferring tins to stronger crates and sorting through other crates of donations.

As always, the group got stuck in and made the most of the space they had to use, getting in flow straight away.

Yet again we made a big contribution to a fantastic organisation, who really do value our support. A task well worth doing.

Katy led the group back to The Forum and we all finished with a nice stretch in the warm.

Check out the Group Runs page for any Community Missions taking place this weekend.

Next Monday we're visiting The Hamlet Charity.

We had the pleasure of ITV News filming us tonight ahead of a live piece being aired tomorrow evening at 6pm.

A big welcome to Sophie and Amanda who were taking part in their 1st GoodGym experience.

Thank you to Katy for being back runner and Emily for being walk leader.

The warm up felt a little different this week (as in I felt the pressure haha) as the cameraman was on us. It was very cold so we definitely needed the warm up to warm and mobilise our muscles and joints.

We then headed off to Adat Yeshua to paint a 2nd coat on the new foodbank walls, weed the outside area and do a litter pick nearby. I split the team into 3 roughly same sized groups and they went on to do their tasks.

The litter pickers made no hesitation and were off cleaning the local area. The weeders... well blink for a minute and the place was transformed and ready for bulbs to be set in the spring. The painters soon had their rollers out and a bit of improvisation (a broom handle) meant Helen could paint the ceilings although I think she had quite a bit of it over her face and in her hair.

On the way back we stopped off in Chapelfield Gardens for a sprint session - Brad thought he was coming home in 1st place before Kevin pipped him on the line, a great effort by everyone at the end of the night.

Next week, we're visiting Norwich Food Bank.