An amazing group of 23 GG Yorkies headed to West Bank Park to do some digging and planting.

It was a hot evening but despite that, we welcomed 4 new runners to the gang. Give Katie, Claire, Kay and Nicole a lovely big cheer.

With Maddy as our back marker, we headed the fun way around the back of the train station and over the bridge that has lots of steps. It was beautiful running down through West Bank Park and we arrived at the secret garden to be greeted by Cath and Vicki. Our task was to plant a selection of trees and honeysuckle which has been donated by Urban Buzz - a local organisation who work to enhance green spaces for the benefit of pollinators.

With 25 minutes on the clock, the madness began. There was just one rule:

Do not fall in the pond - Coach Egg, GoodGym Trainer

We were joined by a few locals and even some youngsters who wanted to get involved with a bit of do-gooding. The ground was hard so digging holes to plant the trees was a decent workout. Poor Alex dug over the same bit for about 15 minutes before realising it was actually mostly concrete. Ashleigh and Heather double-teamed the wooden archway and planted four honeysuckle plants whilst everyone else was busy digging, composting, weeding and watering.

Where's my beeches? - Vicki

We finished the whole task and nobody fell in the pond, hooray!

Leaving a beautifully dug over area full of new trees and a few wheelbarrows of weeds, we headed over to the circle of trees for a special fitness game called, Cones of Joy. It was a paired relay challenge with an exercise at every cone, including:

• squats
• mountain climbers
• side lunges
• burpees
• invisible hula hooping
• crab kicks
• pretend ladder climbing
• the DANCE STATION

..and more.

Then everyone slumped in a big sweaty heap and Cath kindly rewarded us with biscuits of recovery. There were still a few left when we were getting ready to run back, so new runner Nicole showed us all how it is done and chugged them down no problem.

Remember we have loads of extra good deeds happening over the weekend so have a look at all the events and get involved!

8 GoodGymers set out on a short balmy warm up run westwards along the prom before returning to Splashpoint for part 2 of removing bamboo from community flower beds and replacing it with wild flower seeds.

It was a delight to meet up with Peter and Ranger Duncan from Adur -Worthing who supplied the resource and materials for the task.

Right from the outset Belinda had suggested a 'seed off' competition 2 beds 2 teams 30 minute makeover The teams got to immediate work like a mission ( not) impossible !

The bamboo was certainly challenging to remove with snake like roots that went deep but its amazing what can be achieved with 2 great teams ,the right tools and a time target! For the 2nd week running we managed a 'double double soil and trouble' and the beds magically transformed!

The 'Bingos of the day' were the winning team Peter ,Duncan (non ranger) , Gill , Karina and Michelle who take the kudos for the fastest prettiest and smallest bed ! Tee hee !

However the funniest moment and GG chuckle of the evening goes to the other team consisting of Belinda , Beth , Elisa and Duncan ( ranger ) when they captured Beth in the bag of discarded bamboo . Have a look at the photo!

We then headed out east along the beach for a 5k run managing to keep our feet fairly dry. We incorporated some challenging sprints along the stones and a relaxed trot back to our starting point stopping for some breakwater posing shots and creating one of my favourite GG photos to date.

Wow Wow Wowzer !

Where do I start with reporting tonight's task,run and all round GG feelgood vibe . It was such an all round happy one.

There are so many people to mention tonight ,but wait! I'm forgetting my manners ! GG Worthing was delighted to welcome Steph from GG HQ who was on a day trip to Worthing to meet with our nominated charity Guildcare in the pursuit of helping lonely and isolated old people locally.

Can we all give Belinda a massive GG CHEER who achieved a PB at park run Worthing on Saturday. A great example of how Park Run and GG work so well in partnership together.

Also a special mention to Duncan and Beth who were new members this week . Team red !

This evening we met with our friends John from The Conservation Volunteers and park ranger Keith to embark on path sweeping of Beach House Grounds to help ensure they are ready for the bowls season together with the eagerly pursued green flag award. Brand new brooms meant magical powers with sweeping.

We then headed down for an idyllic beach run with a setting sun , lowtide , rising moon and horses. Ed was on photo duty and so nice to have Elisa back after her week off for Birthday celebrations.

Steph has now messaged GG central requesting a transfer to Sunny Worthing ! Yay !!!

We finished with a sprint training fitness session on the stones and another idyllic saunder back for stretches on the breakwaters at Splashpoint.

A clean sweep with Goodgym good clean fun!

Thanks everyone . you guys rock :)