8 wonderful Westminsterians wandered over to Rhythms of Life this evening, a homeless charity that helps out the homeless with food, clothing and hygiene supplies.

On arrival we were met by the amazingly enthusiastic Andrew, formally homeless himself, who runs the charity and works tirelessly to keep it going.

Our job for the evening was to sort a giant stack of donated clothes. Men's trousers, women's trousers, men's coats, women's coats (sooooo many of these), shirts, bras, kids' stuff, hats and miscellaneous. We spent a good 40 minutes sorting, sipping Lucozade to keep us going and stopping only for a very fashionable photo (and a shimmy).

And at the end of the night we had left several neatly piled crates of clothing ready to be distributed as needed.

Following a quick tour of the building and seeing what delights were in store for future visits we headed off into the night.

On our way back we worked on our technique by pretending stuff. We visualised running on ice, we pretended we were ninjas, we imagined that the ground was red hot, we made believe that helicopters were pulling us along and that balloons were pulling us up, and finally we made out that we were elite runners - not so far from the truth, surely? Not only good fun, but a tip-top way to correct all manner of technical running ills.

Feeling a bit fitter and a bit gooder home we travelled. There's always plenty to do at Rhythms of Life and Andrew says anybody's welcome to pop in any time to help out and for a little refreshment.

Lovely to be in Westminster. Stay good everybody,
Simon

Meanwhile at GoodGym Westminster we headed south to Vauxhall bridge road to Small Works. Small works is a community organisation that offers work and event space at a very low cost for other community organisations and social enterprises. Our task? To give a few of their walls a fresh lick of paint.

Now due to heat and the ever alluring pull of the local public convenience and near by parks we were a little low on the ground BUT boy oh boy did our little pack of 6 put in some work.

A quick brief on our task and health and safety and we were off.

A 4K tempo through the capitals finest parks and busiest streets led us strait to our task.

We were greeted by the lovely Juliet who told us all about small works and how much of difference our help was making.

We grabbed our paint and our brushes and we were off. 30 mins to paint the main room, the back room and a tiny lil wall round back.

Did we do it? Of course we did, was Juliet happy? More like over joyed lol.

With paint all over our faces we said our goodbyes and we were off.

Till next time, hopefully it we didn't see you last night we'll see you next week.

Meanwhile in Westminster despite a record number of attempts by those naughty grey clouds we rolled out to 22 deep to a place called Charing Cross. Why? To hand out food to rough sleepers on behalf of rhythms of life.

Now the task at hand was supposed to take us down to oasis to water some plants but the torrential rain decided that today would not be that day.

A quick briefing on do's, dont's and all things good gym, we were off.

Same deal as previously, it was time get cracking. Peanut butter, jam, bread, crisps, chocolates and of course some fruit all made up into little packages, 25 to be exact.

The route was simple, back streets, side streets and maybe one or two busier roads to keep us light on our feet. We arrived safely and began. Honestly, a few conversations later all our bags were gone to people in an around st martins in the field and most importantly they were happy.

Time to get our sweat on. As usual the question was asked. Long and hard or short and fast on our return. Obviously they went for long, hard and fast so that's exactly what we did. Intervals, drills, step reps and of course a lot of hooooopting and hollllllaring followed by some weaving and screaming. Sounds like a perfect Wednesday night to me.

Thanks for coming, hope you enjoyed and see y'all next week.