October, 9 runners, a grey morning, a sunny day, some talking to do and some litter to pick.

We met up for a #runandtalk session on what started as a sunny evening and soon dropped down a wet and somewhat wintery session. After a bit of a task let down, we jogged around the Rye getting nice and warmed up whilst welcoming Ellen to her first ever GoodGym experience.

Then it was into teams, gloves on, black bin bags in hand and a direction each to go in to litter pick. The idea being to clean up the area where we live as well as have a chance to chat to each other.

Shoes, balls and cans later, we rendezvoused and it was time for our regular time trial. 720 metres against ourselves. There's a regular route we use and we had already recce'd it during our warm up. Amazing first effort for some and repeat effort for others.

EVERYONE matched or bettered their time

Time to work you harder, and that we did....

5 exercises as the heavens opened. Did someone say #nationalburpeeday? Burpees, mountain climbers, complete abs, squat jumps and planks climbs... 10 of each, 9 of each, 8 of each.... I could go on but it'll seem never-ending. You get the idea and everyone kept each other going. Despite the burn, despite the sweat and the rain.

Such an amazing effort could only be rewarded with... a gentle jog home. We stretched off, we dried off and washed our hands clean of anything untoward.

Running, doing good, having a chat and getting fit check.