November Spin Profiles (42-47)

Spin Profile #42: Requests
I continue to use the email list to get song suggestions from my Spinners--even better, they sometimes send me the mp3 file. Emailing specific people and saying, "I'm playing your song tonight!" is a great tool for getting people to show up and be excited. Several Regulars have said that they've worked much harder (without even realizing it) because they got so pumped up when their song came on.

1. No More Gas by Earworm (5:02)/WU
2. Dancing In The Dark by Bruce Springsteen (4:00)/Jump Mix @1
3. The Way You Move by Outkast (3:54)/Speed Bumps; 20sec on/off
4. Here It Goes Again by Ok Go (3:00)/Chorus surges up & out to HP3
5. Paper Planes REMIX by M.I.A. (3:27)/Heavy Jumps and Mod Jumps @2.5-3
6. In The Shadows by The Rasmus (4:06)/Chorus Surges @1
7. Get Over It by Ok Go (3:17)/Start heavy + slow, pick up with music
8. Hip Hop Saved My Life by Lupe Fiasco (4:03)/Jump mix @2.5, alternating slow/fast pace
9. Time Is Running Out by Muse (3:58)/Rolling Hills
10. Rock In Black Mashup by Go Home Productions (3:58)/Isolation intervals @3+
11. One More Bright Side Mashup by DJ MikeA (3:57)/Cadence ==> Sprint; start @1, end @FR
12. Maps by Yeah Yeah Yeahs (3:40)/CD

SP #43: Barbie's So Bloody High (44.3 min)
1. Groove Is In The Heart by Deee-lite (3:52)/WU
2. Every Bleeding Breath Mashup by Divide & Kreate (3:53)/Climb Mix, Inc ever 30
3. A Girl Like You by Edwyn Collins (4:00)/Jump Mix @1.5-2
4. She's So High by Tal Bachman (3:45)/Seated verse cadence @1, standing chorus pickup @2
5. I Got A Man by Positive K (3:48)/Fast Jumps @1
6. Take On Me by A-Ha (3:49)/Run + chorus pickups @1.5
7. Inside Out by Eve 6 (3:39)/Sprint mix with resistance @2
8. Vogue by Madonna (5:19)/Stamina test; FR @1+, pick a pace, stay with it
9. Down with all the sober freaks Mashup by Mashup-Germany (4:10)/Mod jumps @3+
10. Barbie Girl by Aqua (3:18)/1st chorus, standing sprint, all others, seated chorus sprints
11. What's Up? by 4 Non Blondes (4:55)

SP #44: Back From JTree (47.3 min)
1. My Hero by Foo Fighters (4:20)/WU
2. Bad Romance by Lady Gaga (4:55)/Standing HP3-HP2 mix; @1, add in a few easy surges
3. L.E.S. Artistes by Santigold (3:25)/Jump Mix @2
4. Escape by Enrique Iglesias (3:28)/Verse Standing HP3 @2; Chorus seated pickup @FR-1
5. Lithium by Nirvana (4:15)/Climb standing HP3; 1-3+; Option add in seated pickups chorus
6. No Sleep Tonight by The Faders (2:59); Chorus Run @1.5; Verse Standing HP3 @1.5-2
7. Sea Lion Woman by Feist (3:40)/Cadence @1
8. Whatever You Like by Anya Marina (3:49)/Isolation Intervals @>3
9. Run This Town by Jay-Z (4:35)/Alternate fast/slow pace jump mix @1.5-2.5
10. I Can Transform Ya by Chris Brown (3:49)/Heavy Cadence @2+
11. Ain't Nothing Wrong With That by Robert Randolf (3:30)/Run with Pickups @1
12. Already Gone by Kelly Clarkson (4:42)

SP #45: Reused Sprints (48 min)
Every other song = progressively longer sprint (ALL OUT). In between rolling revocery hills. As sprint gets longer, hill portion gets easier.
1. Ain't Nothing Wrong With That by Robert Randolf (3:30)/WU
2. Buffy The Vampire Slayer (1:02)/90% max speed--still warming up, not all out!
3. Ching-a-ling by Missy Elliott (3:39)/Standing HP3 @2==>3
4. It's My Life/Confessions by Glee Cast (1:51)
5. Down With All The Sober Freaks by Mashup-Germany (4:10)/HP3 @3, Mod Jumps
6. Halo/Walking On Sunshine by Glee Cast (2:05)/All out, 1 min FR, 30sec @1 seated, 30 sec @1 Standing HP3
7. Paper Planes Remix by M.I.A. (3:27)/Standing HP3 @2
8. Bleed It Out by Linkin Park (2:45)/1:45 seated sprint FR, 60sec standing sprint @1
9. Take My Hand by Dido/First half easy recovery, beat picks up, standing HP3 @2
10. Take My Hand by Simple Plan (3:51)/All out FR sprint
11. Whatever You Like by Anya Marina (3:49)/Easy Cadence Standing HP3 @2-3
12. It's The End of The World As We Know It by R.E.M. (4:07)/All out, short water break when beat cuts out, then continute sprint pace (ALL THE WAY THRU TO NEXT, LAST song)
13. One More Bright Side by DJ MikeA (3:57)/All out, finish strong
14. Maybe by Ingrid Michaelson (3:14)/CD

SP #46: D N G (47.5 min)
1. Did It Again by Shakira (3:23)/WU
2. Paint It, Black by The Rolling Stones (3:22)/1min cadence intervals seated, standing @1
3. All Falls Down by Kanye West (3:44)/Jumps @1, alternate fast/slow pace
4. Daylight by Matt and Kim (4:35)/Climb, Standing HP3,1==>3 adding isolation drills @3
5. If by Janet Jackson (4:31)/Seated, standing chorus sprints @2
6. Country Basket Mashup (2:50)/Seated Cadence @1
7. Try Sleeping With A Broken Heart by Alicia Keys (4:09)/Mod Jumps @3
8. Morning After Dark by Timbaland (3:53)/Standing chorus surges @1, verse cadence @2
9. Make It Hot by Missy Elliot (4:27)/Isolation Intervals @3+
10. Hard by Rihanna (4:11)/Standing HP3 Verse, Standing HP2 chorus pickups @1.5
11. All Over You by Live (3:58)/Start @3, Standing HP3, half turn down after each chorus
chorus= sprint, end on FR all out
12. Dance With You by Live (4:36)

SP #47 Beware My Louboutins (51.9 min)
1. Beware of the Boys by Panjabi MC (4:00)/WU
2. My Band by D12 (4:59)/Jump Mix @1
3. I Feel The Earth Move/Standing HP3 @ 1 with chorus pickups
4. Louboutins by Jennifer Lopez (3:39)/Mod Jumps @3
5. Deja Vu by Beyonce (4:00)/Seated cadence @1==>2
6. Guantanamera by Wyclef (4:40)/Climb w modified jumps @2==>3
7. U + Ur Hand by P!nk (3:34)/Seated verse cadence @1; standing chorus sprint @1-1.5
8. Telephone by Lady Gaga (3:34)/Seated cadence @FR-1; active recovery
9. Smooth by Santana (4:56)/Jumps @1; chorus, sit and ride out
10. That's not my name by The Ting Tings (5:11)/Standing HP3 verse cadence @2; Run chorus @2==>3
11. I'm Shipping Up to Boston by Dropkick Murpheys (2:34)/Seated cadence @1==>2
12. Shots by LMFAO (3:42)/Sprints with Resistance @2==>1 or FR
13. High and Dry by Radiohead (4:17)/CD