The run this evening was probably our shortest one to date at GoodGym Norwich... so short that I was even tempted to make the group lunge the whole way there. I decided against that idea but as you can guess from the pun, I had other brutal plans for after the run instead mwahaha.

Firstly, it was great to see Jack and Joe making their GoodGym debuts.

We headed off to the My Place Youth Hostel on Bethel Street to tidy up their outdoor area. I think this was the 1st time it's ever rained during one of our tasks! A third of the group blitzed the area around the bins and the rest focused on the garden areas. The before and after views of the bin area was very impressive. It was only a 20-minute task tonight, which meant we had 40 minutes to spare, at this point you can start to think how the pun was created.

1st up we headed to Chapelfield Gardens for a speed session. To start with each runner did a lap round as quickly as they could and then it was a relay over the same circuit with 5 groups of 4 runners.

I think the runners thought that this was it but I still had other ideas once we got back to The Forum. Once we got there the runners completed a 10-minute continuous circuit of squats, lunges, push-ups and bear crawls. Then to finish up they completed a pairs workout that included squats jumps, sit-ups and sprints.

By the end of it I feared for my life but I'm hoping deep down everyone realised the benefits of what they'd just done... after the DOMS have gone away!

Next week we're visiting the Silver Road Community Centre.