We said hello to new and old friends this week before heading out on the hunt to slay the Durham Ox, a now derelict pub where the exterior which is a key part of the Sustrans National Cycle Network (NCN) has become overgrown and unkempt, much like my old mans eyebrows actually...

We were kindly greeted by STUPENDOUS SIMON the Sustrans Volunteer Ranger Co-ordinator who had kindly organzed and collected tools on loan from Regather to help us carry out our work.

After a brief from Simon re the NCN , this local stretch and H&S aspects to keep an eye out for we got straight to it, cutting back over growth, digging up weeds, litter picking, sweeping and ho-ing (the clean type).

After a good spell hard at it the stretch of NCN looked unrecognizable and ready for cyclists and walkers alike.

Once tools had been returned to Simon's van we ran past our good work and bid farewell to Simon until next time and headed for the infamous Sheffield landscape of Park Hill for some fun fitness which this week included a bumper set of exercises inc;

• Box Jumps
• Stair Sets
• Hill Sprints
• Burpees
• Press Up's
• Sit Up's
• Leg Raises
• Planks

Once we returned to the Showroom we stretched off and heard the latest news before heading inside for chat and liquid refreshment.

Until next time, happy running!