Enjoy The Ride (Gran Fondo ’13) 090

The streets of my hometown, Grand Rapids, MI, were filled with over 1,500 cyclists during this inaugural event last Saturday, June 29th! I didn’t ride this year, but I did volunteer a few hours of my morning to help with crowd and traffic control. In addition to my latest playlist inspired by this grand cycling event, I’ve included some pics, videos and links for your viewing pleasure! Michigan State University and several other organizations in western Michigan were underwriters for the event, but the big winners will be those benefiting from additional funding raised for melanoma cancer research. I’m making plans for riding the Gran Fondo ’14. Have you ever participated in a Gran Fondo? Summer 2013 SPIN #15 (48 min) 01. 3:30 WARM UP / Bike Ride – Nora Jane Struthers 02. 2:58 SEATED & STANDING FLAT / Road To Euphoria – Marcus Maison 03. 3:44 JUMPS / Miles Away – Madonna 04. 3:40 SEATED FLAT w/ LEG DRILLS

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I Love It 089

Summer 2013 SPIN #14 (49 min) 01. 4:52 WARM UP / Bright Lights – Thirty Seconds To Mars 02. 4:10 SEATED & STANDING FLAT / Wake Me Up – Avicii 03. 3:16 JUMPS ON A HILL / Made In The USA – Devi Lovato 04. 3:30 SPRINTS (3 x 15s) / Fired Up – Hanson 05. 3:07 SEATED HILL & RUNNING w/ RESISTENCE / Radioactive – Imagine Dragons 06. 4:01 SEATED & STANDING FLAT / A Little Party Never Killed Nobody (All We Got) – Fergie 07. 4:00 SEATED & STANDING HILL / I Love It (Tiesto Club Life Remix) – Icona Pop 08. 3:34 JUMPS / Bang On The Drum All Day – Todd Rundgren 09. 4:35 SEATED HILL / Freak – Kelly Rowland 10. 5:48 SEATED & STANDING FLAT / Follow You Down – Zedd 11. 3:37 STANDING HILL & SEATED SPRINTS (3 x 25s) / By The Way – Red Hot Chili Peppers 12. 4:17 COOL DOWN

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Turn It Up 088

Summer 2013 SPIN #13 (48 min) 01. 4:02 WARM UP / Center Stage – Capital Cities 02. 3:52 SEATED & STANDING HILL w/ SEATED SPRINTS (2 x 30s) / Atmosphere – Kaskade 03. 3:54 SEATED FLAT / Neon Knights – Black Sabbath 04. 4:09 SEATED HILL W/ SPRINTS ON A HILL (3 x 30s) / Glowing – Nikki Williams 05. 2:43 JUMPS / Up All Night – Alex Clare 06. 3:36 SPRINTS (3 x 30s) / From Now On We Are Enemies – Fall Out Boy 07. 3:09 SEATED & STANDING FLAT / Turn It Up – Ciara 08. 4:55 SEATED FLAT / Mombasa – Hans Zimmer 09. 6:35 SEATED & STANDING HILL / Vocal – Pet Shop Boys 10. 2:58 SEATED HILL / 300 Violin Orchestra – Jorge Quintero 11. 3:55 SPRINTS (3 x 30s) / We’ll Be Coming Back – Calvin Harris 12. 3:02 COOL DOWN & STRETCH / The Giving Tree – Plain White T’s On Spotify:

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LIVE 087

Summer 2013 SPIN #12 (47 min) 01. 4:59 WARM UP / Iridescent (Live from Paris) – Linkin Park 02. 5:11 SEATED & STANDING FLAT / Thanks (Live from Copenhagen) – Volbeat 03. 3:50 SEATED HILL & RUNNING w/ RESISTANCE / Lucky Star (Live) – Madonna 04. 4:13 JUMPS / Holiday (Live) – Green Day 05. 4:50 SEATED FLAT w/ SPRINTS ON A HILL / Dreams (Live) – Van Halen 06. 6:21 SEATED FLAT w/ SEATED & STANDING HILL / Fooling Yourself (The Angry Young Man) (Live from Memphis) – Styx 07. 5:04 SEATED FLAT w/ SPRINTS / Attack (Live) – Thirty Seconds To Mars 08. 5:14 JUMPS / We Didn’t Start The Fire (Live at Shea) – Billy Joel 09. 4:36 SPRINTS / Fuel (Live with the SFO) – Metallica 10. 4:38 COOL DOWN & STRETCH / Beautiful Disaster (Live) – Kelly Clarkson Ten LIVE recorded tracks for a HIGH ENERGY Cycling/Spinning Mix…Enjoy the Ride! On Spotify: On YouTube:

(Sp)incredible 086

Summer 2013 SPIN #11 (52 min) 01. 4:38 WARM UP / Shake It Out – Florence + The Machine 02. 3:45 SEATED & STANDING FLAT / Incredible (Bodybangers Remix) – Stefy de Cicco & Adax w/ Dyna Hollins 03. 3:35 JUMPS / Chelsea Dagger – The Fratellis 04. 5:09 SEATED FLAT / Don’t Fear The Reaper – Blue Oyster Cult 05. 5:47 SEATED & STANDING HILL / Run Baby (Extended Club Mix) – Funky Junction 06. 3:47 SPRINTS / Champion – The Chevin 07. 5:04 SEATED HILL & RUNNING w/ RESISTANCE / Blurry – Puddle Of Mudd 08. 3:29 SPRINTS / Thnks fr th Mmrs – Fall Out Boy 09. 3:54 JUMPS / The Way You Move – OutKast w/ Sleepy Brown 10. 2:53 STANDING HILL / Roar (Monster’s University) – Axwell w/ Sebastian Ingrosso 11. 5:27 SPRINTS / This Is War – Thirty Seconds To Mars 12. 4:37 COOL DOWN & STRETCH / No Matter What – Andrew Lloyd

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The Heat Is On 085

Summer 2013 SPIN #10 (49 min) 01. 4:10 WARM UP / Monkey Pants – Rusted Root 02. 3:45 SEATED & STANDING FLAT / Climbing Walls – Strange Talk 03. 3:46 SEATED FLAT & JUMPS/ The Heat Is On – Glenn Frey 04. 3:50 SEATED HILL / Love Somebody – Maroon 5 05. 5:47 SEATED FLAT w/ LEGS DRILLS / Take Me Away – 4 Strings 06. 4:37 SEATED & STANDING HILL / House of the Rising Sun – Eric Burdon & The Animals 07. 3:59 JUMPS / Walking On Sunshine – Katrina & The Waves 08. 4:09 STANDING HILL & JUMPS / De Do Do Do, De Da Da Da – The Police 09. 3:12 SPRINTS / Come On – Tiesto w/ Diplo 10. 4:09 SEATED & STANDING HILL / Youth Without Youth – Metric 11. 3:12 SPRINTS / Just Be – Tiesto w/ Kirsty Hawkshaw 12. 4:03 COOL DOWN & STRETCH / The Kids Don’t Stand A Chance –

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Feeling Good 084

Summer 2013 SPIN #09 (49 min) 01. 4:03 WARM UP / Lovely Day – Gym Class Heroes 02. 3:10 SEATED & STANDING FLAT / Weapon – Cazzette 03. 4:44 SEATED & STANDING HILL / Northern Lights – Thirty Seconds To Mars 04. 2:57 SPRINTS (3 x 10s) / Campus – Vampire Weekend 05. 6:06 SEATED FLAT w/ LEGS DRILLS / Pressure (Alesso Remix) – Nadi Ali 06. 3:59 JUMPS / Ballroom Blitz – Sweet 07. 3:06 STANDING HILL / Stand Up – James Durbin 08. 3:53 ROLLING HILLS / Here Is Our King – David Crowder Band 09. 3:10 SEATED FLAT / What You Know – Two Door Cinema Club 10. 3:46 SEATED & STANDING HILL & JUMPS ON A HILL / The Way – Ariana Grande 11. 3:19 SEATED & STANDING HILL / Feeling Good – Muse 12. 3:57 SPRINTS (3 x 30s) / Sleep Alone – Two Door Cinema Club 13. 3:26 COOL DOWN & STRETCH / Summer

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Where The Streets Have No Name 083

Summer 2013 SPIN #08 (50 min) 01. 4:30 WARM UP / Where The Streets Have No Name – Thirty Seconds To Mars 02. 3:33 SEATED & STANDING FLAT / Sweet Nothing – Calvin Harris w/ Florence Welch 03. 3:55 JUMPS / Happy – C2C w/ Derek Martin 04. 3:51 SEATED HILL / Voices Inside My Head – The Police 05. 3:59 SPRINTS (3 x 30s) / Satellite – Rise Against 06. 3:51 STANDING HILL / Can’t Get You Out Of My Head – Kylie Minogue 07. 4:41 SEATED & STANDING FLAT / After All (Holy) – The David Crowder Band 08. 4:34 SEATED & STANDING HILL / Shake That – Eminem 09. 3:23 SEATED FLAT w/ JUMPS / All Time Low – The Wanted 10. 6:12 SEATED & STANDING HILL / Come And Get It (Dave Aude Remix) – Selena Gomez 11. 3:12 SPRINTS ON A HILL / Conquistador – Thirty Seconds To Mars 12. 5:14 COOL DOWN & STRETCH

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Can’t Hold Us 082

Summer 2013 SPIN #07 (35 min) 01. 3:25 WARM UP / Good To Be Alive – Jason Gray 02. 3:46 SEATED & STANDING FLAT / Let’s Go – Calvin Harris w/ Ne-Yo 03. 4:26 ROLLING HILLS / Little Talks – Of Monsters And Men 04. 4:39 SEATED & STANDING HILL / Be Yourself – Enrique Iglesias 05. 4:19 JUMPS / Can’t Hold Us – Macklemore & Ryan Lewis w/ Ray Dalton 06. 3:54 SEATED & STANDING FLAT / Breathing – Jason Derulo 07. 4:00 SEATED & STANDING HILL / Because We Can – Bon Jovi 08. 4:19 SPRINTS / People Like Us – Kelly Clarkson 09. 3:56 COOL DOWN & STRETCH / Whataya Want From Me (Acoustic Version) – Adam Lambert SPECIAL NOTE: This shortened playlist is part of an intro / orientation cycling class with a special group of wellness-minded individuals. Read more about a program offered at the Spartan Stores YMCA…very cool! http://www.grymca.org/support/stories/cancer-wellness On Spotify: Over 52 million

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