Last night 12 runners ran 5km to leaflet for Southwark Refugee Response and Age UK

News

• The GoodGym Shindig is a-nearing! A weekend away in Stratford-Upon-Avon full of running, eating, drinking and workshops on the future of the organisation. We're looking for more people from Southwark to come. Yours truly will be there all weekend! I'd love to see you. It's taking place on 20th-22nd July. If you're interested, sign up here.

• Tonight is the monthly GoodGym wide social. Happening at the Slaughtered Lamb near Farringdon, there'll be merrymaking, hero-celebrating and punning. Sign up here.

• A big woop for Nedelina, Tristan and Holly who joined us for the first time last night!

That's enough of the business!

Last night's task was a little more complicated than usual and required the use of an actual real printed map gasp, shock. We had a few hundred leaflets from Southwark Refugee Response and Age UK in Southwark to spread far and wide. The Southwark Refugee Response leaflets heralded the upcoming People v Borders event on 16th June which includes a panel discussion, music, food stalls and all sorts. Southwark are planning an outing so please come along if you're keen! The Age UK leaflets detailed the amazing and varied offerings the organisation has in the area, from woodwoork to knitting and all kinds of activities to promote the wellbeing of older people in the area. Two extremely worthy causes!

We split into three groups of three different distances in different areas: 3km, 5km and 7km. With my pre-prepared routes we hoped to hit parts of Peckham, Nunhead and Dulwich. The challenge? Come back empty handed and, of course, most creative team photo wins a prize. The runners had 45 minutes to meet me back at the Rye for a fitness session.

Come 20.00, red tshirts began to appear from all corners of the Rye and every single one of them was empty handed! Hooray! Job done! Once on the Rye, I explained the Every Minute On The Minute workout (EMOM) which is a favourite of crossfitters. Basically, you have a set of exercises to do and a minute to do them in - depending on how fast or slow you do them you get more or less rest (and more or less tired as you do them!). We started with 4 burpees, 3 squats and 2 press-ups. We ended up with 7 burpees, 5 squats and 4 press-ups after 10 minutes. Next time I'll make it harder ;)

An excellent job done this evening team, Southwark Refugee Response and Age UK will be thrilled. Can't wait to see you next week! Sign up here.