The hordes of Hammers fans didn't stop fifteen of us helping a local adventure playground. Another simply gorgeous night, with not a cloud to be seen on thethe stillest of autumnal nights.

I learned the difference between a Garrison and Barracks from Kev. Then we cracked on, broke the ice with some paired mobility work and dived into our random question. "things that have stood the test of time?" Brad kicked it off with "Brahma", a potentially back-handed compliment, but beggars can't be choosers. Other durable items: rucksacks, quilts, pencil-skirts, speakers, sound systems,Ruth, Ipods, cousins, and Kev's 'lower' walking boots. Long Live Longevity!

Over to Hackney we ran, discussing single speed bikes and upside of getting on two wheels to exercise a new freedom. Often quicker than the public transport, gets you thighs of aerobic steel, reduces deadly London pollution and saves you a hefty chunk of pocket money - what's not to like?!

Ange greeted us warmly as ever at destination. We took some simple instructions to move a large quantity of logs and shift a ton of sand over to make way for a large play feature. This object as you will see above in the pictures, mildly resembled a textured tree trunk or dinosaur defecation. Wikipedia says: Sauroposeidon was massive and probably grew to 18.5 metres tall making it the tallest dinosaur. So the scatollogical ramblings might just be justified.

We took a few snaps under the low light and made our back for a core session, with the lively West Ham fans cheers echoing in the warwarm air, 8-0 to The Irons? Some drubbing that. A mixture or core exercises later and we were in Roof East talking The Fast Show, Trump impeachment, a world with no borders and China's global ascendancy.

Next week we're back to school, sign up here

The week after we go long and strong, over to the allotments, sign up here

Wishing y'all a top week imbued with some short high quality training or long and relaxed fitness development.

B