10 runners went digging at Broomfield Hospital Garden.

We returned to one of our longer run tasks of about 4.3km to the hospital and of course the same distance back. A big welcome to Laurie E *and *Jamie who joined us for their very first Goodgym outing. It was quite a baptism for them both with the distance and the task, they seemed to enjoy it and said the right things at the end so we look forward to seeing them again.

We set off along the bottom of the Avenues (there are 7) with Joel *leading the way and *Laurie G and Cara tail running. To get everyone warmed up for the run to the hospital we did some warm up exercises on the move between each avenue. The first was High Knees and arms with David skipping away in gay abandon like it was a race! Next we did Side Strides with arm cross-overs *, followed by rapid *High Knees *and *Butt Kicks.

Having warmed up, we carried on the 4k to the hospital and met Catherine there who was waiting for us in the garden. David who is a volunteer at the garden met us and explained the work that is being done for the patients to Laurie E *and *Jamie. This is a worthwhile task and the garden needs to be finished by June so I am sure we will be back many times to help out. The mud was very cloying and stuck to both tools and trainers, Roger and James were digging deep and moving what seemed to be some large chunks of mud to the side. As the run is a longer one to get to the task we didn't get as long as we would like do there, much disappointment was expressed when I said it was time to clean up ready for the run back.

Before set off we found some benches and did some *torso twists *sitting down to ease off our backs after the bending over and lifting.

We arrived back to the avenues and the runners were set off to sprint between the avenues but had to sprint back to the tail runners each time, then it was time to slow it down and in the underpass we did wall squats with hands on the knees then as our title pun states "Look no hands" wall squats with arms raised, well done everyone. Back into the Uni and our stretch down to finish.

Gerry