This week 16 GoodGym-ers ran 5.5km to help the Barnet Furniture Centre with a flyer drop around Muswell Hill.

We were treated to a guest appearance from GG Barnet oldie Mark this week – give him a cheer!

Lots of hills for us to run up – with even more stairs for us to climb. Damian lead us to a residential part of Muswell Hill while Heather was our trusty back-marker. We split into teams to cover as much ground as possible.

We regrouped under the bridge, where Freya lead us up the stairs to a secret pathway up above London with the most beautiful view. Danica donned her badger face for the photo op before we ran back down to continue the flyering.

My team ran up a giant hill to flyer houses all a million steps away. GG Barnet is building legs of steel. Prima said flyering with the GG crew made running up hills a whole lot better – which everyone agreed with. Running up is always better with company.

The two teams then came together to split up for a final flyer push, before putting the remaining stacks back into our bags and heading towards Cherry Tree Woods for some games and burpees.

After all the running, I figured I'd be nice and let everyone sit down. So we played Duck, duck, goose. After several rounds, we played a game of Bulldog before finishing with the Barnet Burpees. Shawn and Paul were pretty speedy with the burpees and Heather requested we do the worm instead. Turns out none of us can do the worm. Something to work on.

We then ran back to base for this week's Barnet Biscuit: Flapjacks, courtesy of Damian

Well done, team!

Anyone looking to do a Parkrun with Freya this Saturday, sign up to Ally Pally here. More hills, beautiful views at the top.

This week 9 marvellous GoodGym-ers ran 6km to paint garden furniture at a local care home.

First on the see was Danica, who arrived as I was picking up this week's Barnet Biscuit. She took on the tall task as Biscuit Garder, placing the biscuits in her bag so I didn't have to risk crushing them on the run.

After a quick warm up in front of the cinema to get our joints and muscles ready for the task ahead, we made our way to the care home. Damian was my trusty leader, while I was tail running. Jennie and Eleanor kept me company on the way there.

3km of hilly Finchley later and we were at Dell Fields ready for the task ahead. We hadn't been left any sandpaper, so we did a coat of finishing oil on the chairs we did last time to protect against the weather. Hopefully we'll be back soon to finish off the other chairs!

We then gently jogged to the nearby park for some burpees and sprints. Doing burpees on a regular basis will improve your running drastically - it's been proven to shave minutes off your PBs. So we're testing it out. Jody suggested today be Day One – so we're introducing the GG 15-Day Burpee Challenge. You have to do 30 burpees a day for 15 days. If you haven't already done then, quickly do them now!

We then ran back to base for stretching and biscuits.

This week's Barnet Biscuit was Hobnobs

We finished up with some Ice Tea at the Phoenix before saying our goodbyes. Next week we're heading to BFC for more furniture painting. Sign up here

Did you know that the most decorated athlete in British athletics history, Sir Mo Farah, went to school in Hounslow? He joined Hounslow Athletics Club and represented the borough in the London Youth Games. 20 years later, we're meeting for our GoodGym run in Chiswick. Coincidence? There must be something in the water!

We had some great new faces last night - firstly a huge GoodGym welcome to the lovely Gemma, who joined us for her first run last night. Give her a cheer! Another massive pat on the back goes to Michael and Jade who both came along to see us from Ealing. Lovely to have you aboard, guys!

After a run down of the week's news, where we talked about the mission that still has two places left near Isleworth this coming Saturday, we made our way outside to do some nice warming up and have a quick talk about super powers before we left.

Tonight's task was a short run away, so with Adam leading the way, we set off for the lovely Strand-on-the-Green primary school. We arrived to find a little party going on, and dozens of kids on massive sugar highs darting about the place. Envious of their energy levels, we set about clearing the site of a overgrown car park. While Claudia and Natasha started weeding the borders, Jade, Michael, Adam and Gemma grabbed huge brushes and began sweeping the huge space. Meanwhile, Andy and Jo got to work digging up whole trees nearby, and in the process discovered all sorts of treasures including a rubber duck and glitter.

"It's a like a unicorn graveyard!" said Jo.

While we were a hub of industriousness, we had a GoodGym Hounslow first, when the staff brought us over a box of drinks including juice and...beer! At a school! It felt a bit naughty. But that didn't stop several of the group getting stuck in and having a jolly good time too. Well deserved, people.

Oi, teacher, leaf those kids alone!

After a quick rehydrate, we made our way back to Turnham Green in record time and ready to do a fitness session. And what a session it was. The challenge was leg circuits - eight stations, all focused on strengthening those legs. They were real toughies - high knees, tuck jumps, lunges, squat holds, hopping, mountain climbers, jump squats and ski jumps. Aside from the fact that I'm definitely going to need a rear view mirror in future, the exercises were tackled with real grit. Well done everyone!

Job done, all that was left was to race back to the Town Hall and to stretch out those aching muscles. Great work team - you not only helped out a local school and made your borough a better place, but you also smashed through a fitness session. Go you! Sign up for more fun next week right here.

PS thanks for the puns team, especially Adam who was on fire!