Author: Suz

We don’t often focus on just one part of the body here in the PHL. Why not? I have no clue – but since today was all up to me, I thought we’d give it a shot and call today “Leg Day.”

We started with a bounce, getting low and springing up high to stretch out and warm up our muscles. A “good morning” and a “y’all good” to stretch out our lungs. Then we ran our suicides on the steps.
From there we broke the tribe down in girls vs boys – to further hammer home the fact that the PHL tribe is predominately gals – ahem – whats up with this? Each team ran the stair loop in opposite directions. At the top level we lunge walked to half way then side stepped the rest and back to run. At the center of the bottom we met on a solid line, faced off and counted each lap by adding two push-ups to the total. Shoot for twelve – do more if you can – do less if thats what you got – just push yourself a bit and show yourself what you can do. read more

For some folks in our community today is Good Friday – for others it is not. Because we are inclusive here at NP – why not just make it Great Friday for all!

Fridays are great when we are together. Fridays are great when we sweat. Fridays are great when we smile. Fridays are great when we play!
So today we gathered, we ran for 30 mins, we had an easter egg relay and we laughed like little kids. read more

Coming together as a community is huge. Be it for fitness, for friendship, sharing ideas, supporting a cause etc. Brining people together for a common goal is a pretty wonderful thing.

Yesterday we brought a gaggle of humans together to get fit. We used a shared workout from the greater community that is November Project – our friends over at NP_DEN. Called 1.2.3. – Tribe members each grabbed a partner while running suicides on The Stpes. Then team member A ran up and down and up and down the steps – while team member B performed 1 push-up and 1 sit-up, then 2 push-ups and 2 sit-ups, counting up until they were tagged out and B ran while A did the circuit. For an added bonus when the megaphone sounded the alarm, we switched partners and kept on rolling. read more

Last Friday of the month and you know the drill.. Run a 4k to see how much you have improved with all the amazingly fun, fierce workouts we do every other Wednesday and Friday the remainder of the year.

Last month we played poker – this month we played a kiddie game – we’ll keep changing it up to keep y’all movin and groovin and feeling phine! read more

The steps were wet this morning, but the air was oddly warm, so we were all steamy. Layo kicked off the workout with a DMX inspired bounce featuring the entire Philly Tribe as back up singers! Then we dolled out some strong hugs and suicides on The Steps before we broke out into a full on game of tag – NP style. read more

Fridays are for hills, of the Lemon variety here in the PHL. We run, we rep, we run some more. We’re lucky to have such a beautiful space to run and watch the sun rise up over the city we call home.

Today was pretty darn magical folks! As is every day – we wake up and we rise with friends and get outside to make the world just a little bit better by being ourselves! read more

Friday up on Lemon Hill was brought to you by the number 50.

We ran our hill repeats with intention. Pick the amount of repeats you are going to conquer, between each repeat do a set of burpees… at the end of the workout these burpees will total the number 50. These were broken up into any denomination, the less laps you run, the more burpees you do at one time, the more you run, the fewer in between. read more

So, you might have heard that the Superbowl is this Sunday, which means a good bunch of folks will spend the day sitting in front of a TV stuffing some food and drink in our faces. It’s a universal cheat day!!
We here at NP PHL know it’s never too early to get a jump on burning those extra calories one may consume – so we decided to run – and burpee – and jump our way through the first 25 minutes of today’s workout.
After that, we set up for a 15 minute burnout. Boys in one crew, girls in the other, each group running a series of familiar football drills – high knees, side shuffles and suicide sprints. read more

Each week we train: whether it be to push ourselves faster, to get stronger, to build more meaningful friendships, to be the best (as we each define it) that we each can be.

We do PR day on Friday’s here in the PHL. A hilly 4k course up on Lemon Hill the last Friday of the month. As the first month of 2106 came to a close, I thought it might be fun to change up PR day a bit in the PHL. You see, some folks can run a 4k in 16 minutes, some in 20, some take closer to 30 minutes. This is what makes this community alive and well. What makes this community strong. What makes us beautiful. The first rule of November Project is that NP is for everyone, and I strive to find ways to keep it as such. read more

Friday = Run hills … Repeat.

We do however, like to mix it up here in the PHL, as running hills with no other strength training makes the tribe a core-less running machine. What’s wrong with being a running machine you ask? Not a damn thing, buuuuut, let’s be honest, now that sweater weather is here… we’re all paying a little less attention to our abs!! No problem, The Party is Here. read more