Frank Dimeo

November 6, 2025

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Mace Fit Training #1,070

general warmup (15 minutes) shielded front pullovers x 24 reps barbarian 1/2 knee walkups x 15 reps 2 hand wood choppers x 15/15 reps BTN stretch […]

November 4, 2025

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Mace Fit Training #1,069 general warmup (15 minutes) figure 8’s to hold x 3 reps standing figure 8’s x 30 reps uppercut press x 12/12 reps […]

November 2, 2025

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general warmup (15 minutes) double club walking front swings x 50 feet front pullover** lunges x 20 reps **Note: Use a short mace (Adex Arc) BTN […]

July 26, 2023

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general warmup (15 minutes) drumming x 40 reps 1/2 kneeling wide alternating flys x 20 reps barbarian knee walkups x 15 reps BTN stretch x 90 […]

July 22, 2023

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general warmup (15 minutes) barbarian rear walking lunges x 15 reps double club front raise lunges x 15 reps battering rams x 12/12 reps 2 hand […]

July 21, 2023

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July 20, 2023

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general warmup (15 minutes) long cycles x 25 reps crucifix lateral lunges x 15 reps Donnie G’s x 15/15 reps 1 hand Americanas x 15/15 reps […]

July 18, 2023

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general warmup (15 minutes) windshield wiper squats x 15 reps inside mills x 15/15 reps outside mills x 15/15 reps double club snatches x 10 reps […]

July 16, 2023

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general warmup (15 minutes) star complex x 1 kneeling shielded front pullovers x 21 reps seated Ahrens x 12 reps 1/2 kneeling 2 hand twists x […]

July 13, 2023

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general warmup (15 minutes) alternating front swings x 40 reps 2 hand side swings x 40 reps supine helicopters x 15/15 reps BTN stretch x 90 […]

July 12, 2023

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general warmup (15 minutes) paddling x 20/20 reps double club lateral press side raises x 12 reps Americanas x 30 reps inside mills x 15/15 reps […]

July 8, 2023

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Robert “Pig” Goff and Dawn got their hands on Adex maces and clubs for the first time. It was a blast! Plus I sampled some of […]