April 24, 2025
general warmup (15 minutes) double club front swings x 50 reps double club side swings x 30 reps 1 hand snatches x 15/15 reps rotation lunges […]
April 22, 2025
general warmup (15 minutes) double club walking horse stance x 50 feet 2 hand Arc (short mace) front pullover lunges x 20 reps 1/2 kneeling drumming […]
April 20, 2025
general warmup (15 minutes) Americanas x 40 reps inside mills x 20/20 reps barbarian lateral lunges x 15/15 reps BTN stretch x 90 seconds x 1/1 […]
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December 7, 2021
Fred is one of our Certified Mace Fit Level 2 Coaches as well as a career Firefighter. He also runs the Steel Mace Nation Podcast. Here’s […]
December 6, 2021
A few days ago there was a thick dense fog outside. I walked over to my wife’s car to squeegee the moisture off the windows. I […]
December 5, 2021
general warmup (15 minutes) rear walking barbarian lunges x 50 feet walking barbarian lunges x 50 feet 1/2 kneeling 1 hand lateral press 12/12 reps barbarian […]
December 3, 2021
It takes a lot to wear this guy out. He’s like a machine. View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
December 3, 2021
general warmup (15 minutes) long cycles x 40 reps 2 hand side swings x 30 reps crucifix knee walkups x 20 reps lateral lunge 360’s x […]
December 1, 2021
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps 1/2 kneeling alternating flys x 20 reps grave diggers rear lunges x […]
December 1, 2021
Great to have Kyle aka Fork Lift back after finishing 2200 miles of the Appalachian Trail. View this post on Instagram A post shared by Frank […]
November 30, 2021
November 29, 2021
general warmup (15 minutes) 2 hand front swings x 30 reps Arc figure 8’s to hold x 30 reps BTN stretch x 60 seconds x 1/1 […]
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