0:00:02 > 0:00:04Welsh rugby legend Gareth Alfie Thomas
0:00:04 > 0:00:07has taken on his biggest challenge yet.
0:00:07 > 0:00:10It's a race! It's a race!
0:00:10 > 0:00:12He's training 100 novice runners
0:00:12 > 0:00:15to compete in the Cardiff Half Marathon.
0:00:15 > 0:00:17Wait a minute!
0:00:17 > 0:00:21Alfie's Angels have been formed into 20 teams.
0:00:21 > 0:00:24And three of those teams are being followed up close and personal
0:00:24 > 0:00:26for this TV series.
0:00:26 > 0:00:28THEY CHEER
0:00:28 > 0:00:33They've got just 16 weeks to get from couch potato to 21K.
0:00:33 > 0:00:35I'm dying!
0:00:37 > 0:00:39Halfway through the training programme,
0:00:39 > 0:00:41it's been far from plain sailing.
0:00:42 > 0:00:43We've had sprains,
0:00:43 > 0:00:45strains, tempers...
0:00:45 > 0:00:47You've got to want to give up, like.
0:00:47 > 0:00:49..and tears.
0:00:49 > 0:00:52And now, with just eight weeks left to fan the flames...
0:00:52 > 0:00:54# She'll be coming round the mountain! #
0:00:54 > 0:00:58..will a weekend away see Alfie finally stamping his authority
0:00:58 > 0:00:59on this unruly rabble?
0:00:59 > 0:01:01THEY SING LOUDLY
0:01:01 > 0:01:05Or will he just end up with mud on his face?
0:01:13 > 0:01:16Previously on Alfie's Angels,
0:01:16 > 0:01:18Alfie's three TV teams,
0:01:18 > 0:01:19the Ty Gwyn Mums,
0:01:19 > 0:01:21the Royal Glam Nurses
0:01:21 > 0:01:22and the Flying Filers
0:01:22 > 0:01:29had all trained up to go from couch potatoes to 5K in just 28 days.
0:01:29 > 0:01:32For the Ty Gwyn Mums, it had taken time management...
0:01:32 > 0:01:35Yeah, it is hard, trying to fit everything in.
0:01:35 > 0:01:36Ah, thank you.
0:01:36 > 0:01:38..and time out.
0:01:38 > 0:01:42This is what I've got to do to get a bum like hers!
0:01:42 > 0:01:46The Royal Glam Nurses had gone at it like gym bunnies.
0:01:46 > 0:01:47My God!
0:01:47 > 0:01:51Whilst the Flying Filers had taken a more esoteric approach
0:01:51 > 0:01:52to their training regime.
0:01:52 > 0:01:54Last night I went for my Botox.
0:01:54 > 0:01:58When we do the 5K run, I'll have a nice plastic fantastic forehead!
0:01:59 > 0:02:03But on 5K day, Botox couldn't save Kat from heartache.
0:02:03 > 0:02:05I'm going to pull Kathryn out.
0:02:05 > 0:02:07Your ankle is too sore, right?
0:02:07 > 0:02:09Stop, Mich. Walk back to the start line.
0:02:09 > 0:02:13And Alfie made nurse Michelle and her pulled calf pull out.
0:02:14 > 0:02:16But all the other Angels,
0:02:16 > 0:02:18including nurse Jo and her horribly swollen ankle,
0:02:18 > 0:02:21managed to finish their first big challenge.
0:02:21 > 0:02:23I am so proud of you all.
0:02:23 > 0:02:26Not that Alfie was totally happy...
0:02:26 > 0:02:28I have a lot of concerns. Concerns with the injuries.
0:02:28 > 0:02:29It's not who's the fastest,
0:02:29 > 0:02:31and it's not who can run the furthest.
0:02:31 > 0:02:33It's about who can finish.
0:02:35 > 0:02:37Now, a week after the 5K,
0:02:37 > 0:02:40Alfie's set the teams their next big challenge.
0:02:40 > 0:02:41In one month's time,
0:02:41 > 0:02:44they will be running a 10km half-half marathon
0:02:44 > 0:02:46from Cardiff Castle.
0:02:48 > 0:02:51In the meantime, his worst fears are beginning to be realised,
0:02:51 > 0:02:55as the roll call of injured Angels reads like a card game
0:02:55 > 0:02:57on a hospital ward.
0:02:57 > 0:03:00Kat - Achilles. Nicola - ankle. Rachel - spine. Lisa - hip.
0:03:00 > 0:03:02Cass - feet. Liz - knees. Sally - knees. Snap!
0:03:02 > 0:03:04And talking of hospitals,
0:03:04 > 0:03:07the Royal Glam Nurses have got it real bad.
0:03:07 > 0:03:10Zoe's the last nurse standing.
0:03:10 > 0:03:12All the others are having a buswoman's holiday
0:03:12 > 0:03:14on the treatment table.
0:03:14 > 0:03:17Michelle's calf is still giving her grief.
0:03:17 > 0:03:19Now Sarah has got a problem with her knee.
0:03:19 > 0:03:21If I turn your knee the other way...
0:03:21 > 0:03:22Yeah.
0:03:22 > 0:03:25You've given this cartilage a little bit of a fright here.
0:03:25 > 0:03:27Just going to push it back about a bit.
0:03:27 > 0:03:28And the muscles in Leigh's back...
0:03:28 > 0:03:30- How's that?- That's hurting.
0:03:30 > 0:03:33..well, they're tighter than Gordon Ramsay's forehead.
0:03:33 > 0:03:34- What about there?- Yeah.
0:03:35 > 0:03:38But it's Jo's ankle that's the greatest concern.
0:03:38 > 0:03:42If you go there, now try and push your foot into my hand.
0:03:42 > 0:03:44That hurts. Ow!
0:03:44 > 0:03:46OK. I think you need to get this X-rayed,
0:03:46 > 0:03:49- so that we know it's not a bony thing.- Yeah.- OK?
0:03:49 > 0:03:51So Jo hobbles off to get an X-ray.
0:03:51 > 0:03:55Only to discover that it's indeed "a bony thing".
0:03:55 > 0:03:58The stress fracture is in this bone here,
0:03:58 > 0:04:01which is the fibula bone on the outside of the ankle.
0:04:01 > 0:04:06And the fracture is straight through the bone here.
0:04:06 > 0:04:10And, usually, that's due to increased pressure -
0:04:10 > 0:04:12usually from increased exercise.
0:04:12 > 0:04:13But there is some rounding off,
0:04:13 > 0:04:16and there is some cotton-woolly fluffiness around here
0:04:16 > 0:04:19which shows that the fracture is actually making an effort to heal,
0:04:19 > 0:04:21which is great news.
0:04:21 > 0:04:23- Let's be on the safe side.- OK.
0:04:23 > 0:04:26Boot for two weeks, carry on with the biking stuff,
0:04:26 > 0:04:27pool stuff absolutely fine.
0:04:27 > 0:04:30In fact, if you want to go on a cross trainer, that would be OK.
0:04:30 > 0:04:35Just avoid any sort of repetitive pounding exercises, basically.
0:04:36 > 0:04:39Jo leaves with her leg in an orthopaedic boot.
0:04:40 > 0:04:43But as she limps off into the sunset,
0:04:43 > 0:04:46is this the end of her half marathon dreams?
0:04:47 > 0:04:50Say it ain't so, Jo.
0:04:50 > 0:04:52Well, not if Alfie can help it, no.
0:04:52 > 0:04:57He's on a morale boosting mission - Operation Cheer Up Nurses.
0:04:57 > 0:05:01Starting with an appointment with a broken-legged bride-to-be.
0:05:05 > 0:05:08Jo's motivation for doing the Cardiff Half
0:05:08 > 0:05:11has always been to get into shape for her big day.
0:05:11 > 0:05:12Oh, my God!
0:05:14 > 0:05:16We haven't known each other that long!
0:05:16 > 0:05:18Hey, ho! I say yes!
0:05:18 > 0:05:20Oh, my God, you look stunning!
0:05:20 > 0:05:22Have a look.
0:05:23 > 0:05:26I'm assuming that footwear doesn't come with the dress?
0:05:26 > 0:05:28Oh, my word!
0:05:28 > 0:05:30Well, you must be exercising, because you look fantastic.
0:05:30 > 0:05:32This is why I've done it, because I wanted to lose weight.
0:05:32 > 0:05:34This is why I wanted to do Alfie's Angels.
0:05:34 > 0:05:38To prepare me to look amazing in my wedding dress.
0:05:38 > 0:05:40So actually today is...
0:05:40 > 0:05:41The first time I've felt confident enough, yes.
0:05:41 > 0:05:45- Really?- Yes, I've lost ten pounds since starting doing this,
0:05:45 > 0:05:46so I'm on the right track.
0:05:46 > 0:05:48- Come here, you look amazing. - Thank you.
0:05:48 > 0:05:51I feel like a father of the bride!
0:05:51 > 0:05:53Oh, I could cry!
0:05:53 > 0:05:57Aw, you look lush. Oh, my God!
0:05:57 > 0:06:03# I could have danced all night, I could have danced all night... #
0:06:03 > 0:06:06Put it back, Alfie. You're supposed to be sorting out the nurses.
0:06:06 > 0:06:08Remember?
0:06:08 > 0:06:10Keep up, Hopalong.
0:06:10 > 0:06:12And, boy, do they need sorting.
0:06:12 > 0:06:14You don't look too bad. I'll do the same as you.
0:06:14 > 0:06:18He's got wind that injuries are not the only issues afflicting the nurses.
0:06:18 > 0:06:23So Alfie has arranged to meet them all at the appropriately named Angel Hotel.
0:06:23 > 0:06:25He's ordered a slap-up afternoon tea for six,
0:06:25 > 0:06:27with lashings of cream.
0:06:27 > 0:06:29Wowzers!
0:06:29 > 0:06:30But only three of them are here,
0:06:30 > 0:06:32and therein lies the problem.
0:06:32 > 0:06:34It's really hard to rest.
0:06:34 > 0:06:37A lot of the time we're on different shifts.
0:06:37 > 0:06:40So we don't get to keep each other's morale up
0:06:40 > 0:06:43by training every day with each other.
0:06:43 > 0:06:45The girls who are not here today,
0:06:45 > 0:06:48the two girls who are not here, they've been really down.
0:06:48 > 0:06:51I think it's because we don't know how everybody else is doing
0:06:51 > 0:06:53and how far along we are.
0:06:53 > 0:06:56Maybe we should consciously try to make some kind of an effort
0:06:56 > 0:07:00of getting everyone together of this group on a more regular basis?
0:07:00 > 0:07:03I think that would help.
0:07:03 > 0:07:05We've been trying to do other things,
0:07:05 > 0:07:08but it doesn't seem to be getting anywhere, does it, girls?
0:07:08 > 0:07:12So, a team in need of bonding, and cakes in need of eating.
0:07:12 > 0:07:14Get in, girls. Come on. Don't be shy, I'm not.
0:07:14 > 0:07:19But before eight weeks of training dissolves in one afternoon of overindulgence,
0:07:19 > 0:07:23in the name of team unity and burning off all the confection,
0:07:23 > 0:07:27Alfie agrees to a fitness activity of the nurses' own choosing.
0:07:27 > 0:07:29Talk about a bad move.
0:07:29 > 0:07:31Oh, God!
0:07:31 > 0:07:33- You're going to love it.- Oh, right.
0:07:33 > 0:07:34OK. Let's go, girls.
0:07:34 > 0:07:38Let's just say it involves music and a pole.
0:07:38 > 0:07:41The object, that is, not an Eastern European national.
0:07:42 > 0:07:43Got it? Yeah.
0:07:43 > 0:07:45It's pole dancing.
0:07:45 > 0:07:47Oh, my days!
0:07:47 > 0:07:49And this is Leah Rose -
0:07:49 > 0:07:53international pole dancer and pole fitness instructor.
0:07:53 > 0:07:54Wow!
0:07:54 > 0:07:56And she's going to show them the ropes.
0:07:56 > 0:07:58Erm - the poles.
0:07:58 > 0:08:00Come on, Leigh!
0:08:00 > 0:08:01If they can get up!
0:08:01 > 0:08:03Close! Close!
0:08:03 > 0:08:06Start with the basics.
0:08:06 > 0:08:07The twirl.
0:08:07 > 0:08:09Leigh's got it.
0:08:09 > 0:08:10So has Zoe.
0:08:10 > 0:08:13Is Alfie ready for the cabaret circuit?
0:08:13 > 0:08:14THEY LAUGH
0:08:14 > 0:08:16Maybe not quite.
0:08:16 > 0:08:17Oh, God!
0:08:17 > 0:08:20And definitely not until he masters the head flick.
0:08:22 > 0:08:24Go on, Alfie!
0:08:24 > 0:08:25THEY LAUGH
0:08:27 > 0:08:29Give that man a wig!
0:08:29 > 0:08:30It is hard though, isn't it?
0:08:30 > 0:08:32It is hard. I'm glad you can appreciate it.
0:08:32 > 0:08:34It's really hard.
0:08:34 > 0:08:36It's good cardio, it's good muscle tone.
0:08:36 > 0:08:39It's good endurance from us doing the moves lots of times.
0:08:39 > 0:08:40And it's also dead sexy, innit?
0:08:40 > 0:08:42It's dead sexy, especially when you do it.
0:08:44 > 0:08:46- Is that it?- Yeah!
0:08:49 > 0:08:51My aspirations.
0:08:51 > 0:08:53THEY GROAN
0:08:53 > 0:08:55Brilliant. It's excellent for team bonding.
0:08:55 > 0:08:56It's really enjoyable.
0:08:56 > 0:08:58And Alfie knows all about that.
0:08:58 > 0:09:01I've always believed in the power of team.
0:09:01 > 0:09:03You can celebrate together, which is amazing.
0:09:03 > 0:09:05But also, when things don't go right, you have someone to,
0:09:05 > 0:09:07you know, be a shoulder to cry on.
0:09:07 > 0:09:10Looks like they've found a perfect team-building activity.
0:09:10 > 0:09:13Now all they need is the rest of the team.
0:09:13 > 0:09:17I want to get this team of girls back together supporting each other,
0:09:17 > 0:09:19because that way they'll find it a lot easier
0:09:19 > 0:09:20than at the point they're at now,
0:09:20 > 0:09:22where they're finding it very difficult.
0:09:22 > 0:09:25Why don't we do a group hug around a pole?
0:09:25 > 0:09:27Come on!
0:09:28 > 0:09:29THEY CHEER
0:09:33 > 0:09:36Having bandaged the nurses back together,
0:09:36 > 0:09:39it's time Alfie did the same for the other Angels.
0:09:39 > 0:09:44So he's hired a bus and set off to pick them up for a weekend's R&R.
0:09:44 > 0:09:45At a boot camp.
0:09:45 > 0:09:46I can't wait.
0:09:46 > 0:09:50Boot camp is my absolute most favourite time of the year.
0:09:50 > 0:09:53Will the ladies feel the same?
0:09:53 > 0:09:55Well, they're at a distinct disadvantage.
0:09:55 > 0:09:58Unlike Alfie, they have no idea where they are going.
0:09:58 > 0:10:01But at least they're prepared for the worst.
0:10:01 > 0:10:02What's the war paint for?
0:10:02 > 0:10:05Oh, well, that's it - we're ready for it, we are.
0:10:05 > 0:10:07Are you? Is that what it is?
0:10:07 > 0:10:08War paint's one thing...
0:10:08 > 0:10:09Hang on, now!
0:10:09 > 0:10:12..but what's with the Molotov cocktails?
0:10:12 > 0:10:14I didn't see this on the health food list.
0:10:14 > 0:10:16Come on then, let's get on the bus.
0:10:16 > 0:10:18Actually, it's less a war they've prepared for...
0:10:18 > 0:10:19Come on!
0:10:19 > 0:10:21..and more of a siege against sobriety.
0:10:21 > 0:10:24What's that tinkling? What's that tinkling?!
0:10:24 > 0:10:26Is this the party bus?
0:10:26 > 0:10:29And they seem a bit confused about the nature of the exercise...
0:10:29 > 0:10:31What are you expecting, girls?
0:10:31 > 0:10:33A dirty weekend with Alfie.
0:10:33 > 0:10:35We're thinking Med, but maybe those Med manicures?
0:10:35 > 0:10:36Bye!
0:10:36 > 0:10:38..and where it's happening.
0:10:38 > 0:10:39We're not going to Benidorm for the weekend.
0:10:39 > 0:10:41Or even what it's called.
0:10:41 > 0:10:43Do you know the two words, boot camp?
0:10:43 > 0:10:45Booze camp!
0:10:45 > 0:10:48Ah, booze camp. Right!
0:10:48 > 0:10:51So, the boot camp booze cruise leaves town,
0:10:51 > 0:10:53pausing only to pick up the nail bar girls...
0:10:54 > 0:10:57..who've been held up by traffic.
0:10:57 > 0:10:59Or was it the weight of their cosmetics?
0:10:59 > 0:11:01Or even just the weight of their nails?
0:11:01 > 0:11:03Oh, my God. Has anybody else got nails like these?
0:11:03 > 0:11:07If I break a nail, I am going to be raving.
0:11:07 > 0:11:09Yeah, good luck with that one, Lisa.
0:11:09 > 0:11:11Oh, my word!
0:11:11 > 0:11:16Where you're going to, no-one will hear your nails scream.
0:11:16 > 0:11:18Look, the lanes are getting narrower.
0:11:21 > 0:11:24It's like Transylvania, on the way to Transylvania, isn't it?
0:11:24 > 0:11:26- Is anyone nervous?- ALL: Yes!
0:11:26 > 0:11:28- Is anyone scared?- ALL: Yes!
0:11:28 > 0:11:30And rightly so!
0:11:30 > 0:11:34Because this place makes Transylvania looked like Toytown.
0:11:34 > 0:11:36- SHOUTING:- Get off the bus! Off the bus!
0:11:36 > 0:11:38Let's go, go, go! Make your way over, quick as you can.
0:11:38 > 0:11:40Let's go. Jogging over, girls.
0:11:40 > 0:11:42You don't walk anywhere! You jog.
0:11:42 > 0:11:44Jog. Let's go. Quick as you can, let's go, jog!
0:11:44 > 0:11:46Why are we walking?
0:11:46 > 0:11:48HE SHOUTS AGGRESSIVELY
0:11:48 > 0:11:51In fact, this team-building weekend will be less Hammer Horror,
0:11:51 > 0:11:53more Carry On Crawling,
0:11:53 > 0:11:57in a field that's been specially picked for its sheep sh... Stuff.
0:11:57 > 0:11:59I'm covered in sheep sh...
0:12:01 > 0:12:05And instructors fresh from the Donald Trump School Of Charm.
0:12:05 > 0:12:07Come on, let's go. All the way.
0:12:07 > 0:12:08Get your arse down. Use your knees.
0:12:08 > 0:12:10Come on!
0:12:10 > 0:12:11Let's go, move, move, move.
0:12:11 > 0:12:13Oh, mind your nails, Charlotte!
0:12:13 > 0:12:15Let's go.
0:12:15 > 0:12:18You've got ten minutes to put your lovely accommodation up for the night.
0:12:18 > 0:12:20Let's get them tents up now!
0:12:20 > 0:12:23It's luxury lodgings with panoramic views.
0:12:23 > 0:12:25So why is it there's always one?
0:12:25 > 0:12:27I absolutely hate it with a passion.
0:12:27 > 0:12:28I'm in a bad mood.
0:12:28 > 0:12:30It could be worse, Betsan.
0:12:30 > 0:12:31Where does it go?
0:12:31 > 0:12:33Some of the girls have got Alfie helping them.
0:12:33 > 0:12:36Why has this come undone now?
0:12:36 > 0:12:38You had it all arse-backwards and upside down!
0:12:38 > 0:12:40He is to outdoor adventure
0:12:40 > 0:12:43what Ray Mears is to rugby.
0:12:43 > 0:12:44What does this do?
0:12:44 > 0:12:46But at least he knows a nail when he sees one.
0:12:46 > 0:12:49A talon has been lost.
0:12:49 > 0:12:51It's like something off a lizard.
0:12:51 > 0:12:52Who you calling a lizard?
0:12:52 > 0:12:54Look what you've made me do.
0:12:54 > 0:12:56I thought you were giving me the bird.
0:12:56 > 0:12:57Look!
0:12:57 > 0:12:59- Look!- One's gone.
0:12:59 > 0:13:01Put it away, Lisa.
0:13:01 > 0:13:03It's time for boot camp proper to begin.
0:13:04 > 0:13:07The Angels are going to be split into two competing teams.
0:13:07 > 0:13:09One led by Alfie...
0:13:09 > 0:13:11- You look like a little Action Barbie.- Thanks.
0:13:11 > 0:13:16..and the other by his right-hand man, training guru James Thie.
0:13:16 > 0:13:18We're going to score you against the other team.
0:13:18 > 0:13:21Their mission, which they have no choice but to accept,
0:13:21 > 0:13:24is to complete a full-on military-style assault course
0:13:24 > 0:13:27whilst safeguarding a precious cargo.
0:13:27 > 0:13:29The lucky egg!
0:13:30 > 0:13:32There's one raw egg per team member,
0:13:32 > 0:13:35and the simple objective is for them to come back intact.
0:13:35 > 0:13:39Easy - except of course, there's a catch.
0:13:39 > 0:13:43The box must stay off the floor unless we say.
0:13:43 > 0:13:47And it must be held by two people at all times.
0:13:47 > 0:13:48OK.
0:13:48 > 0:13:50Let the fun begin!
0:13:50 > 0:13:52Alfie's team's off.
0:13:52 > 0:13:54Swiftly followed by James' lot.
0:13:54 > 0:13:56We're going downhill.
0:13:56 > 0:13:57You might want to get...
0:13:57 > 0:13:59Exactly!
0:13:59 > 0:14:02And whilst there is a competitive element to today's proceedings,
0:14:02 > 0:14:06the ultimate objectives are team-building, team spirit,
0:14:06 > 0:14:07team communication.
0:14:07 > 0:14:10I can climb over with the box.
0:14:10 > 0:14:12No, it's better two people go in first.
0:14:12 > 0:14:14Pass it to them and then you go.
0:14:14 > 0:14:15Wait for us to go in.
0:14:15 > 0:14:17All the same way all the way round, then, yeah?
0:14:17 > 0:14:21Who are the two going first?
0:14:21 > 0:14:22Whoever.
0:14:22 > 0:14:24Er, got that?
0:14:24 > 0:14:26Under. Under.
0:14:26 > 0:14:27Alfie wants the nurses,
0:14:27 > 0:14:30the nail bar girls and the Ty Gwyn Mums to realise
0:14:30 > 0:14:32that they're not rivals -
0:14:32 > 0:14:36either as teams or as individuals.
0:14:36 > 0:14:37They are Angels.
0:14:37 > 0:14:39And when it comes to their ultimate objective,
0:14:39 > 0:14:44completing the Cardiff Half Marathon, they're in it together.
0:14:44 > 0:14:45Let's speed it up.
0:14:45 > 0:14:46Group hug!
0:14:48 > 0:14:50And now, they're feeling the love,
0:14:50 > 0:14:53the next objective is to push them, both physically and mentally,
0:14:53 > 0:14:55out of their comfort zone,
0:14:55 > 0:14:58to get them to recognise that they're capable of far more things
0:14:58 > 0:15:00than they ever realised.
0:15:03 > 0:15:05I tell you what, I'm going to split my difference in a minute
0:15:05 > 0:15:07if I have to do that again!
0:15:07 > 0:15:11The whole torment is like a mobile Room 101.
0:15:11 > 0:15:14Some people's greatest fear is mud.
0:15:14 > 0:15:16Oh, my shoe!
0:15:17 > 0:15:20Others' is getting stuck in the mud.
0:15:20 > 0:15:21Argh!
0:15:21 > 0:15:23Come on, let's go!
0:15:23 > 0:15:25She lost a shoe.
0:15:25 > 0:15:27Oh, thanks, pet.
0:15:27 > 0:15:29Reach with that right hand.
0:15:29 > 0:15:30Some shy types...
0:15:31 > 0:15:34..don't like to make a big splash,
0:15:34 > 0:15:36or be seen as wet drips.
0:15:37 > 0:15:40But some fears are terrifyingly real.
0:15:40 > 0:15:42Is my make-up still on? Yeah?
0:15:42 > 0:15:46- What are you worried about? Which bits?- The whole face.
0:15:46 > 0:15:49I don't mind all of this, but it's my face, innit?
0:15:49 > 0:15:52- Beautiful. - It's still in place? Yeah?
0:15:52 > 0:15:55And which one of us hasn't woken up in a cold sweat at the thought
0:15:55 > 0:15:58of losing our hairpiece in a compromising position?
0:15:58 > 0:16:02Get your grip on, there you go, you've done that.
0:16:02 > 0:16:04THEY SHRIEK WITH LAUGHTER
0:16:09 > 0:16:11What's that?
0:16:11 > 0:16:12It's a hamster!
0:16:12 > 0:16:16Just remember, Cherie, you took it for the team!
0:16:17 > 0:16:19High time Alfie did the same.
0:16:19 > 0:16:20Oh, my God!
0:16:20 > 0:16:22Argh!
0:16:24 > 0:16:26I have had a blast today.
0:16:29 > 0:16:33I think why I enjoyed today
0:16:33 > 0:16:35is because everybody else enjoyed today.
0:16:35 > 0:16:36I heard a splash!
0:16:36 > 0:16:39I'm sure I heard a smash.
0:16:39 > 0:16:42We all bought into it, we all bought into what it was all about.
0:16:42 > 0:16:44I'm freezing now!
0:16:44 > 0:16:46Everybody's tried, everybody's worked really hard.
0:16:46 > 0:16:51Everybody's probably unknowingly got something out of it,
0:16:51 > 0:16:52as you can see!
0:16:56 > 0:16:59Oh, my God, you are looking pretty clean.
0:17:02 > 0:17:06And now, after a quick clean up down the local leisure centre,
0:17:06 > 0:17:08it's the moment of truth.
0:17:08 > 0:17:11How many, if any of those eggs are left intact?
0:17:15 > 0:17:17Alfie, unbroken.
0:17:18 > 0:17:20Cherie, unbroken.
0:17:21 > 0:17:24Zoe, unbroken.
0:17:24 > 0:17:25Thank you for not killing my egg.
0:17:25 > 0:17:27That's all right, love. I tried my best.
0:17:27 > 0:17:29Sarah, dented.
0:17:31 > 0:17:33Betsan, scrambled.
0:17:34 > 0:17:36Sorry, Bet!
0:17:36 > 0:17:39And as the roll call of broken and unbroken eggs concludes,
0:17:39 > 0:17:41the final tally is...
0:17:41 > 0:17:43Let's see your eggs, how many have we got?
0:17:43 > 0:17:44Four.
0:17:44 > 0:17:46Team A, how many eggs have we got?
0:17:46 > 0:17:47Let's see them.
0:17:47 > 0:17:49Full house!
0:17:49 > 0:17:52An eggs-traordinary effort from Alfie and his team.
0:17:52 > 0:17:56This calls for a clucking celebration.
0:17:56 > 0:17:59And as luck would have it, the girls have a drink - or ten - to hand -
0:17:59 > 0:18:01or should that be foot?
0:18:01 > 0:18:02Look what I found in my welly.
0:18:02 > 0:18:04Oh, you never just found that in your welly!
0:18:04 > 0:18:06I found that in my welly!
0:18:06 > 0:18:08Three bottles of Prosecco, two cardboard boxes and a pack of glasses.
0:18:08 > 0:18:10Some wellies!
0:18:10 > 0:18:12Apparently, they've got health drinks, too.
0:18:12 > 0:18:14Vodka and cranberry.
0:18:14 > 0:18:17It got real cranberries in it, five-a-day, that's healthy.
0:18:17 > 0:18:19Three...
0:18:19 > 0:18:20Two...
0:18:20 > 0:18:22One... Down the hatch!
0:18:22 > 0:18:26# She'll be coming round the mountain when she comes
0:18:26 > 0:18:30# She'll be coming round the mountain when she comes... #
0:18:30 > 0:18:32And so they go on, into the night,
0:18:32 > 0:18:35drinking the contents of their wellies,
0:18:35 > 0:18:38getting way in excess of their five-a-day.
0:18:38 > 0:18:40Oblivious to everything.
0:18:40 > 0:18:42Especially the consequences for the next day.
0:18:46 > 0:18:48Oh, Lordy.
0:18:48 > 0:18:52At 5:30am the next morning, when some of them have just about got to bed,
0:18:52 > 0:18:56a figure emerges from the gloom.
0:18:56 > 0:18:59Right, it's time for me to get a little revenge for their antics last night.
0:18:59 > 0:19:03I'll give them some antics this morning.
0:19:03 > 0:19:07Morning, ladies! Morning, campers!
0:19:07 > 0:19:09- Come on!- Oh, my God.
0:19:09 > 0:19:11Morning, girls!
0:19:11 > 0:19:13There they are!
0:19:13 > 0:19:15Look! Breakfast served in ten minutes!
0:19:15 > 0:19:17- Morning, girls!- Go away!
0:19:17 > 0:19:19Yes!
0:19:19 > 0:19:20I hate you!
0:19:20 > 0:19:22Hello!
0:19:22 > 0:19:24Come on, it's a beautiful day for it.
0:19:24 > 0:19:27A beautiful day for what, exactly?
0:19:27 > 0:19:29Please tell me you're taking us to a spa now.
0:19:29 > 0:19:31That would be amazing, wouldn't it?
0:19:31 > 0:19:36A nice hot bath, a massage and a nice full breakfast.
0:19:36 > 0:19:38That would be lovely.
0:19:38 > 0:19:39As if!
0:19:39 > 0:19:41Oh, my God.
0:19:41 > 0:19:43You know it's going to involve pain.
0:19:43 > 0:19:45Isn't anything called off because of the weather?
0:19:45 > 0:19:47Er, no.
0:19:47 > 0:19:49BLEEP!
0:19:51 > 0:19:52Au contraire.
0:19:52 > 0:19:56It's an absolutely perfect day for travelling two hours down the motorway
0:19:56 > 0:19:58on no sleep and the mother of all hangovers,
0:19:58 > 0:20:03and then indulge in a morning of extreme, well, who knows what?
0:20:03 > 0:20:07- Do you know what we're doing? - I have not got a clue.- No, I don't.
0:20:07 > 0:20:11I'm expecting it to hurt again, unfortunately.
0:20:11 > 0:20:14For those with sharp eyes, there are clues.
0:20:14 > 0:20:16Oh, no!
0:20:16 > 0:20:18Oh, no way!
0:20:19 > 0:20:20I've just seen the signpost
0:20:20 > 0:20:22and I think we're going to go to Tough Mudder.
0:20:22 > 0:20:24Well, I think this is where we're going.
0:20:24 > 0:20:28Tough Mudder, the last word in extreme team recreation.
0:20:28 > 0:20:30What's it like? Put it this way,
0:20:30 > 0:20:32that make-up's a waste of time.
0:20:32 > 0:20:34Well, I'm telling you now, if it's 10K,
0:20:34 > 0:20:38I am not beep-de-beep-de-beep doing it.
0:20:38 > 0:20:39Right.
0:20:39 > 0:20:42We're not having any teams today, right?
0:20:42 > 0:20:46So, we're all doing it together as one big team.
0:20:46 > 0:20:49Right? So, some people are going to find it easier than others.
0:20:49 > 0:20:53So, it's all about everybody motivating each other to get over
0:20:53 > 0:20:58things and distances that they think they can't do,
0:20:58 > 0:21:00but I know that they can.
0:21:00 > 0:21:02So, less of the frowns.
0:21:02 > 0:21:03Turn your frowns...
0:21:03 > 0:21:04ALL: Upside-down!
0:21:04 > 0:21:08For those about to mud, we salute you.
0:21:08 > 0:21:09Here we go!
0:21:11 > 0:21:13For anyone not in the know,
0:21:13 > 0:21:16Alfie has parachuted his delicate and wan Angels
0:21:16 > 0:21:18slap bang into a Tough Mudder,
0:21:18 > 0:21:20described, with some justification,
0:21:20 > 0:21:25as probably the toughest event on the planet.
0:21:25 > 0:21:30Today, thousands of arguably unhinged people have descended on Cirencester,
0:21:30 > 0:21:34to put their bodies and their minds through miles of mud
0:21:34 > 0:21:36and hellish obstacles.
0:21:36 > 0:21:38And the Angels are here to join in the fun.
0:21:38 > 0:21:41In fairness, Alfie is going relatively easy on them.
0:21:41 > 0:21:43They're only doing a Half Mudder,
0:21:43 > 0:21:45but that is still a 10km run,
0:21:45 > 0:21:47with 11 awesome obstacles to overcome.
0:21:47 > 0:21:49Rescued!
0:21:49 > 0:21:54No podiums, no winners, no crocs, this is pure teamwork.
0:21:54 > 0:21:56At its toughest.
0:21:56 > 0:22:00And it's such an enticing prospect that nurse Jo has cast aside her
0:22:00 > 0:22:03orthopaedic boot and come along for the ride.
0:22:03 > 0:22:04Quite literally.
0:22:04 > 0:22:06Come on, Alfie!
0:22:06 > 0:22:08Oh, and did we mention the mud?
0:22:08 > 0:22:10The course has half a million litres of the stuff.
0:22:10 > 0:22:11Argh!
0:22:13 > 0:22:14Love it!
0:22:14 > 0:22:15Loving life.
0:22:17 > 0:22:20For Alfie, Boot Camp weekend has gone like a dream.
0:22:20 > 0:22:21I wanted them to work as a team.
0:22:21 > 0:22:24I kind of wanted them to test their boundaries.
0:22:24 > 0:22:26But I didn't know what their boundaries were.
0:22:26 > 0:22:29I think over the last couple of days, we've found that they've all had boundaries
0:22:29 > 0:22:31and they've all been willing to cross them.
0:22:31 > 0:22:35Yes! Yes! Come on!
0:22:35 > 0:22:39Collectively, what we now have is a really good, cohesive unit.
0:22:39 > 0:22:42- Oh, don't start! - I know, Tiny Tears is off!
0:22:42 > 0:22:43It's been amazing!
0:22:43 > 0:22:48We know now from this weekend that there is nothing that we cannot do.
0:22:48 > 0:22:51I just achieved what I didn't think I was going to.
0:22:51 > 0:22:55Give us an obstacle and as a group of people, we will do it.
0:22:55 > 0:22:57We will conquer it.
0:22:57 > 0:23:00Remember, there is nothing that we can't do together.
0:23:00 > 0:23:02Right? Cheers!
0:23:02 > 0:23:04THEY CHEER
0:23:06 > 0:23:09And relax...
0:23:11 > 0:23:13But what of the other 82 Angels,
0:23:13 > 0:23:16who signed up for Alfie's 100 Angel Challenge?
0:23:18 > 0:23:21Who sent in their hilarious and heartfelt videos?
0:23:21 > 0:23:23I really could do with your help.
0:23:23 > 0:23:29I need to get up, I need to do something just to impress my children and my family.
0:23:29 > 0:23:32And whose names were drawn out of a hat by Alfie.
0:23:32 > 0:23:34The Hywel Dda Hobblers!
0:23:34 > 0:23:36Well, eight weeks ago, in the middle of June,
0:23:36 > 0:23:40Alfie got all 100 Angels together for the very first time
0:23:40 > 0:23:43and asked the 64,000 question.
0:23:43 > 0:23:47Put your hands up if you can complete a half marathon.
0:23:47 > 0:23:51Does anybody in here think you can motivate the person next to you
0:23:51 > 0:23:53or in front of you to complete the half marathon?
0:23:56 > 0:23:57There's your answer.
0:23:57 > 0:23:58Come on!
0:23:58 > 0:24:01Alfie then sent his doubting Thomases for a mile long jog
0:24:01 > 0:24:02round the park.
0:24:02 > 0:24:04Come on, girls! Yeah!
0:24:04 > 0:24:07At this point, they had no idea what they were letting themselves in for.
0:24:07 > 0:24:08Hello!
0:24:08 > 0:24:10But Alfie did.
0:24:10 > 0:24:13What I want to be a part of it is a part of ordinary people,
0:24:13 > 0:24:16who inspire thousands of people, who are just sitting down and thinking,
0:24:16 > 0:24:19"I wish I could. I wish I could."
0:24:19 > 0:24:23I want to be part of a process of people who show them that they can.
0:24:23 > 0:24:26It's the furthest I've ever run!
0:24:26 > 0:24:28Is it really? Brilliant!
0:24:30 > 0:24:33It'll be awesome! It'll be absolutely awesome, trust me.
0:24:33 > 0:24:38Since that day, with help from Run for Wales and Angels trainer,
0:24:38 > 0:24:40James Thie, but largely off their own backs,
0:24:40 > 0:24:43and through their own hard work and commitment,
0:24:43 > 0:24:47each of the 17 Angels teams has been training hard.
0:24:49 > 0:24:51From Bridgend to Ferndale,
0:24:51 > 0:24:52Carmarthen to Newport,
0:24:52 > 0:24:54Pontypridd to Pembroke,
0:24:54 > 0:24:57over hill and down dale,
0:24:57 > 0:25:00through treatments and traumas,
0:25:00 > 0:25:02they've continued to push their way through the weekly targets
0:25:02 > 0:25:04set for them by James.
0:25:07 > 0:25:09And they've supported one another
0:25:09 > 0:25:12through good days and innumerable bad,
0:25:12 > 0:25:16on a closed Facebook site, where they've posted daily photos,
0:25:16 > 0:25:18videos and messages of support.
0:25:18 > 0:25:22Two months on, they've all gathered together at Cardiff Castle.
0:25:22 > 0:25:24Hello, ladies and four...
0:25:24 > 0:25:25Four gentlemen?
0:25:25 > 0:25:28It's Sunday, 4th September, 2016.
0:25:28 > 0:25:32Exactly four weeks before the Cardiff Half Marathon.
0:25:32 > 0:25:34Now, all of a sudden, we are in a big group.
0:25:34 > 0:25:37Today, Alfie has set the 100 their biggest challenge yet -
0:25:37 > 0:25:39a half half marathon.
0:25:39 > 0:25:42I know it may seem like a long distance.
0:25:42 > 0:25:45We're doing 10K, which is six miles. OK?
0:25:45 > 0:25:50But before they start, Alfie's brought along some inspiring guests.
0:25:50 > 0:25:52Last year's Angels.
0:25:52 > 0:25:54The 16 ladies from Deri,
0:25:54 > 0:25:58have come along to support and run with this year's Angels.
0:25:58 > 0:26:01What I want you to do is enjoy it.
0:26:01 > 0:26:04I can guarantee you all, when you cross the finish line,
0:26:04 > 0:26:06you'll be smiling. All right?
0:26:06 > 0:26:10And you'll think about it as a positive. Trust me! Trust me!
0:26:10 > 0:26:12Don't listen to him!
0:26:12 > 0:26:13Come here, stand up.
0:26:18 > 0:26:20You will!
0:26:21 > 0:26:23- Avril.- Come on, Avril!
0:26:23 > 0:26:28Avril, who's an inspiration to everyone,
0:26:28 > 0:26:30finished the Cardiff Half Marathon.
0:26:30 > 0:26:33And 16 weeks prior to that, how far could you run?
0:26:33 > 0:26:3416 weeks prior to that?
0:26:34 > 0:26:37- To that window.- There you are.
0:26:37 > 0:26:40And if I can do it, believe you me, anybody can do it.
0:26:40 > 0:26:41And you will finish it.
0:26:41 > 0:26:43CHEERING
0:26:47 > 0:26:5197 women and three men.
0:26:51 > 0:26:53Eight weeks ago, to each and every one of them,
0:26:53 > 0:26:55trot was a four-letter word.
0:26:55 > 0:26:58Now, they're attempting to cover 10km.
0:27:00 > 0:27:05Some of them, like nurse Zoe, nail bar Charlotte and nurse Sarah,
0:27:05 > 0:27:07are absolutely smashing it.
0:27:07 > 0:27:10It's hard but it's good. Good company.
0:27:10 > 0:27:11Yeah, it's good.
0:27:11 > 0:27:14Some of them, like Lisa, Angela, Hayley and Leigh
0:27:14 > 0:27:16are doing a half-and-half half half.
0:27:16 > 0:27:19We're running and walking, but we're doing it quite strategically.
0:27:19 > 0:27:23We're putting markers, running to a marker,
0:27:23 > 0:27:27then we'll walk from that marker to the next.
0:27:27 > 0:27:29And were going to run-walk all the way.
0:27:29 > 0:27:31Whilst others are power walking it.
0:27:31 > 0:27:33Physical exercise is tiring.
0:27:33 > 0:27:35It makes you happy, it makes you sad.
0:27:35 > 0:27:39It makes you demotivated, it makes you motivated.
0:27:39 > 0:27:40There's a bit of everything.
0:27:40 > 0:27:43But everybody's doing it, nobody's giving up.
0:27:43 > 0:27:45It's not really about the half marathon,
0:27:45 > 0:27:49it's about achieving something you never thought you'd even take part in.
0:27:49 > 0:27:52It's definitely done that. It's definitely got my arse off the sofa.
0:27:52 > 0:27:55And the most remarkable thing about this 10K get-together
0:27:55 > 0:28:00is that every single Angel completed the challenge.
0:28:00 > 0:28:04It's a stunning achievement to get this far.
0:28:04 > 0:28:06Oh, my God, that's the best feeling ever!
0:28:06 > 0:28:09I've never run six miles in my life!
0:28:09 > 0:28:13But in exactly four weeks, the real crunch comes.
0:28:13 > 0:28:15The real reason for all of this effort...
0:28:15 > 0:28:16Argh!
0:28:16 > 0:28:17..emotion...
0:28:17 > 0:28:18Ah...
0:28:18 > 0:28:20..and pain...
0:28:20 > 0:28:21Oh, God!
0:28:21 > 0:28:25..when they will be attempting to cover over twice this distance...
0:28:25 > 0:28:26Come on, you can do it.
0:28:26 > 0:28:28..at the Cardiff Half Marathon.
0:28:30 > 0:28:33Next time on Alfie's Angels...
0:28:33 > 0:28:37After 16 weeks of hard slog and sacrifice,
0:28:37 > 0:28:42we will all finally find out how many, if any, of Alfie's 100 Angels,
0:28:42 > 0:28:46make it across the finish line at the Cardiff Half Marathon.