Bundy’s Greatest Years in Music History, Part 1: 1988

A surprisingly cool morning snuck up on us, but it warmed up in a hurry once we got started…to the point where I was able to comfortably strip down to my “sleeveless like Cheech” tank top without getting cold. It was a perfect day for a beatdown in the gloom for the 5 PAX (including Hammerhead!) who came out to have some good times with some good tunes…and a few of them even learned some new useless musical trivia wisdom from YHC, who, by the way, was a War Daddy for the first time.

NOTE: I was inspired by Milkbone’s college-era playlist the last time he Q’d at Iron Man and had the bright idea that I would center a series of themed workouts around what I perceive to be the greatest years in music history. Today, we hopped into the wayback machine and dialed it back to 1988 for me to kick off the first in my series.


To the stylings of Poison’s “Nothin’ But a Good Time,” we kicked off with a quick warm up that consisted of the following:

  • Cross legs, hammy stretch + LBACF, IC, 10x (should have been 19x, but I was still cold at this time and screwed up on the count)
  • Other side, hammy stretch + Chinooks, IC, 10x (again, should have been 19x)
  • Pigeon w/ twist, each side, hold for 19-ct
  • Pigeon w/ quad stretch, each side, hold for 19-ct
  • Deep Squat + Wonderbras, IC, 19x

We then moseyed back to the playground for the following routine, all of which was completed OYO:

  • 19 Merkins + 88 LBCs
  • 19 Inverted Rows + 88 Tricep Dips
  • 19 WWI situps + 88 Flutter Kicks (1-ct)
  • 19 Derkins + 88 Freddie Mercuries (1-ct)
  • 19 Squats + 88 American Hammers (1-ct)
  • 19 more Inverted Rows + 88 Calf Raises
  • 19 more Merkins + 88 more LBCs
  • 19 more WWI situps + 88 more Flutter Kicks (1-ct)
  • 19 more Squats + 88 more American Hammers (1-ct)

After this, we moseyed back around to the flags to wrap things up. When we got there, we each did 16 Burpees (1988 i.e. ’88 i.e. 8+8 = 16) and then closed out with a few stretches.



3/10 is the big, 2-year anniversary F3-SSI throwdown shindig. 2 hours of grinding and digging deep. Mark your calendars. Invite not one, but MANY, friends. We’re starting at the pier at 0700 and will finish at 0900 with breakfast at Palm Coast to follow.

This Friday, a band that Geico says is good, the Vegabonds, is playing at Palm Coast.


Prayer Requests:



Bundy’s Greatest Years in Music History, Part 1: 1988 playlist:

***each was either released in ‘88 or still on the Billboard Hot 100 when ‘88 arrived***

“Nothin But a Good Time” by Poison

“Gypsy Road” by Cinderella

“Miracle Man” by Ozzy Osbourne (I didn’t share with the PAX, but meant to, that this song was about Jimmy Swaggart’s infidelity—if anyone there even knows who Jimmy Swaggart was.)

“Prophets of Rage” by Public Enemy (last year, Chuck D and members of Rage Against the Machine teamed up to form a supergroup and went on tour—that group, Prophets of Rage, is named after this song)

“Desire” by U2

“Faith” by Limp Bizkit (I made a slight modification here because it’s a solid song, but we’re just not going to work out to George Michael…at least not when I control the playlist. A funny: when the chorus rolled around and got loud and Fred Durst started screaming, Loveseat didn’t see it coming and made a comment that this song “took a dark turn.”)

“It’s the End of the World as We Know It (and I Feel Fine)” by R.E.M.

“Finest Worksong” by R.E.M. (apropos, given that we were putting in work…)

“Stand” by R.E.M.

“Jane Says” by Jane’s Addiction

“Cult of Personality” by Living Colour (During this song, the PAX leaned that the guy shredding that guitar solo is Corey Glover, who is the son of Danny Glover)


Next time I Q, make plans to come out and turn the wayback machine to 1969.



YHC, Bundy


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