February 8, 2026
general warmup (15 minutes) walking 2 hand front swings x 50 feet barbarian rear lunges x 20 reps kneeling 2 hand twists x 30 reps BTN […]
February 7, 2026
Published about 3 hours ago • 1 min read Unfortunately, this lesson was learned the hard way, but it stuck. A few years ago I was doing sled pulls for […]
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November 19, 2019
This is certification is strictly by invitation only! You will get a free pass to Mace Fest, May 16-17, 2020, along with this certification.
November 16, 2019
general warm up (10 minutes) inside mills x 12/12 reps 1 hand halos x 15/15 reps 2 hand standing figure 8’s x 30 reps rear walking […]
November 14, 2019
general warm up (10 minutes) alternating front swings x 50 reps double club kneeling Russian flys x 10 reps barbarian knee walk ups x 15 reps […]
November 8, 2019
To attend this certification, you must have received a private invitation from Frank DiMeo, the Mace Fit Coordinator.
November 3, 2019
Note: American Mace & Club Competitive Alliance rules will be used general warm up (10 minutes) Americanas x 35 reps 2 hand front swings x 25 […]
November 1, 2019
To attend this certification, you have to be invited you must have received a private invitation from Frank DiMeo, the Mace Fit Coordinator.
October 29, 2019
Some people like to train early in the morning, while others come in after work. Either way they get a good workout! View this post on […]