Proud - Heather Small
Dark Horses - Switchfoot
If I Had You - Adam Lambert
Miss Murder - AFI
I'm Not Okay (I Promise) - My Chemical Romance
Thnks Fr Th Mmrs - Fall Out Boy
Thriller/Heads Will Roll - Glee Cast
Lady Gaga - Bad Romance
Machinehead - Bush
Panic Switch - Silversun Pickups
Ass Back Home (feat. Neon Hitch) - Gym Class Heroes
On My Mind - Kalai
Moving On - Timmy Curran
The profile was simple. Three rounds of the following:
3 minutes 30 up/30 down
3 minutes 15 up/15 down
1 minute up, adding resistance and mentally preparing for sprints
30 seconds sprint
1.5 minutes full recovery
30 seconds ramping up
30 second sprint
2 minutes recovery
I'd meant to do 4 sprints on the last round, but we ran out of time. I asked if they wanted longer sprints or longer prep (30/15) and it was unanimously prep. Wimps.
After class I was logging my hours and one of my regulars came up to me and the following exchange happened:
her: "what the heck was that?? I thought you said you were off your game tonight!"
me: "yeah...that's the magic of spin I guess." :-D
her: "I was looking forward to an easier ride when you said you were out of it...at one point I told Dianne, "this is when I really want to call her a bitch!!""
So, there it is, folks...my first expletive name calling (to my face anyway) due to a hard ride. I'm going to tuck that ride away for a while and bring it out when I'm feeling particularly nasty again. I thought it was fun. Hard, but fun.
Suffice it to say, it was another cleansing ride.