"you run along and pick up the rubbish" This is what Nathan's daughter told him when they headed out for a cycle along the river. So that's what they did. Nathan plogged while his daughter spotted rubbish and weaver in and out of other bikes, dogs and joggers. By the time they reached the park they'd managed to collect a bag of rubbish and put a nice thermos flask and hat in a clear place should their owners come back looking for them.

7 Goodgym runners ran across Cardiff to help the Salvation Army in their garden. It was a nice bit of T-Rexercise.

This was the second time we have visited to prep the garden ready for planing. Michael got the tools from the shed and it was time to 'Get it on'. Gardening tools that is, no need for the 'Dino-saw' today!

We cleared down the weeds and dead plants from several planters. We also got rid of the rogue ivy from near the shed. Then we discussed some gardening feng-shui and we moved around the pots and long planters to make better use of the space - check the pics.

Rather than 'ride a white swan' we decided to run back with some T-Rex tunes playing on Michael's speaker, content we had left the garden and the planters ready for ready for the residents to start designing and planting in the coming weeks. I'm sure whatever they create will look T-Rexquisite.

Last night, the GoodGym crew took to the streets near Roath Library for a litter pick that was anything but trashy! Our team of litter legends included Michael, Darren, Lucy, Jonny, Dave, and Martin, who were ready to clean up and have a wheely good time.

Jonathan stumbled upon a collection of empty cans, and we couldn't help but say he was can-do attitude personified.

By the end of the evening, the area around Roath Library was spotless, and our team felt like they had truly cleaned up their act. Thanks to everyone for making this litter pick a bin-credible success! Let's keep running and picking, GoodGym!

Back to regular with a Tuesday task this week, and it just felt right. Michael led the group down part of the taff embankment on their way to Cwtch Together...Whilst we are mentioning the River Taff, goodgym is taking part in a WORLD Record Attempt on March 21st 11:00 - 13:00. You can sign up to this here

Meanwhile, back at Cwtch......

Joggers, walkers and cyclist joined forces once again, this time for a good Spring clean of the Scout Hall. But before we get started a quick welcome form our organiser, Sarah... and our instruction to give the hall a good scrub down to get rid of the spiders. Would you rather see a mouse or a spider? And what about a spider mouse......

Adam was straight on window cleaning duty - with the occasional rendition of "when i'm cleaning windows". Rosie went to brushing.....but the walls and ceiling, cobwebs be gone! Ben was cleaning those windowsills, Su, Emily and Dylan were wiping down the lower walls.

Dylan was on kitchen duty with Sarah, giving it a nice clean through, and finally in at the last moment...Lucy took to the ceiling sweeping that we just couldn't reach and the sweeping the hall once we had finished.

Our music tonight, a selection from Stevie Wonder, Stevie Nicks and the B-52's....A strange combination but a good run back to Rock Lobster.

Join us next week for a Spring litter pick, a practice before our April one as part of "The Great British Spring Clean".

On recent bike rides, Nathan's daughter has been disappointed that they haven't taken litter pickers and bags with them on their outing. After helping in January she's developed a keen eye for rubbish and stops her cycle to point out discarded bottles and cans. Today was different. Dad remembered the equipment and they were able to collect a bag full of rubbish, tidying up the Taff trail for all the walkers, runners and cyclists enjoying the sunday afternoon sunshine. They were cheered along by daughter #2, whose pram was perfect for attaching the bin bag.

Luckily Nathan wasn't hasty in binning every single thing they found. Within an abandoned rain filled carrier bag he found a wallet filled with bank cards, OAP bus card and ID. The owner is local so Nathan will return the wallet to their door during the week.

A good turnout tonight, especially considering that we changed our start day to Thursday for this task. Our first task with the wonderful new community centre for EYST supporting Ethinic Minority communities in Cardiff to provide vital support, resources and services to those who need it most.

We met at our usual start location of The Glassworks, where we split into our two groups.

• Group 1 the walkie talkers, they were taking a more direct route of about 20 minutes walking.
• Group 2 the joyful joggers, out on a longer distance to get up to that 5km total run (with both runs there and back).

Once both groups arrived, it was time to see this new task and meet the organiser.

Croeso Fateha

The original task was to clear the outside space for them, but this had already been completed by one of their eager volunteers. So instead, we were clearing some planters, sorting out their green waste bin and cutting back an overgrown large bush.

We had volunteers emptying the green bin into bags, it had been used for cardboard and plastic. Other volunteers were then filling the green bin with the green waste from the planters, leaving them ready to be planted up by the girls group in the community centre later on. And the final group were on the bush, chopping down the branches as much as possible.

It was soon time to leave, with some music playing on our running speaker. Hopefully we will be back soon for a painting task, so watch this space.

Join us next week, when we return to our usual Tuesday sessions for a pancake day run to Cwtch Together with optional eating afterwards...Sign Up required --------> HERE