July 11, 2022

Mace Fit training #606

general warmup (15 minutes) walking 2 hand front swings x 20 + 20 steps 2 hand standing figure 8’s x 25 reps windshield wiper lateral lunges […]
July 8, 2022

Mace Fit training is now available at Patriot Fitness in Sarasota FL

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
July 8, 2022

Heavy steel club work

Well, here we are at Friday already. Let’s take a look at some heavy steel club work. For the last several years we have had a […]
May 12, 2020


Russian plank flys will hammer your core! Don’t worry, the rest of your body will get thrashed also. Grip, shoulders, back, legs will feel the “fun” […]
May 12, 2020

Final update on Nathan Benderson Park

As of today we are officially done at this park since it is cost-prohibitive to continue. Until further notice we will hold the classes at my […]
May 11, 2020

Update on using the park for our classes

We will meet tonight at 5:30 pm at the north end of the park , where we were before. In light of my conversation with the […]
May 11, 2020

Mace Fit training # 301

(NOTE:  THIS WILL ONLY BE DONE BY PEOPLE WHO HAVE ALREADY COMPLETED Mace Fit® training # 300 since it is for active recovery) general warm up […]
May 10, 2020

Classes on Monday might be cancelled due to County regulations

I was notified that I now need to get a permit from Sarasota County to continue our classes at the park, which  I should be able […]
May 9, 2020


Yesterday we unleashed our 300th programmed workout. It was supposed to have some extra “Oomph” in it, and it did! This workout is longer than our […]
May 8, 2020

Mace Fit training # 300

general warm up (15 minutes) 1 hand Americanas x 25/25 reps shielded strikes x 21 reps 2 hand mills x 15/15 reps double club isometric horse […]
May 7, 2020

Mace Fit Hits A Big Landmark

View this post on Instagram 300 DIFFERENT MACE FIT WORKOUTS! I am posting this landmark training session tonight. Friday the 300 experience begins. It will be […]
May 7, 2020


Today we will be at the south end of Nathan Benderson Park, where we originally were. Gte ready to sling some steel!