September 21, 2022

Mace Fit training #636

General warmup (15 minutes) barbarian knee walkups x 15 reps Windshield wiper lateral lunges x 20 reps Double club front pullovers x 15 reps 1 hand […]
September 19, 2022

Mace Fit training #635

general warmup (15 minutes) standing 2 hand figure 8’s x 20 reps figure 8’s to hold x 20 reps windshield wiper squats x 20 reps 1 […]
September 17, 2022

Mace Fit training #634

general warmup (15 minutes) insidemills x 20/20 reps outside mills x 20/20 reps 2 hand angle press x 20 reps BTN stretch x 90 seconds x […]
December 3, 2021

Mace Fit training #522

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

Mace Fit training #521

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

Long time gone, but back now

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

Getting it done after work

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
November 29, 2021

Mace Fit training #520

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 […]
November 26, 2021

Recap of Black & Blue Friday part 2

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel) The turkey wasn’t the only one to get stuffed at Thanksgiving yesterday. No problem, […]
November 25, 2021

Mace Fit training of the day #519

general warmup (15 minutes) 1 hand Americanas x 25/25 reps 1/2 kneeling 1 hand lateral pull overs x 15/15 reps windshield wiper split squats 12/12 reps […]
November 24, 2021

Mace Fit training of the day #518

general warmup (15 minutes) mace paddling x 25/25 reps 2 hand standing figure 8’s x 30 reps double club front raise lunges x 100 feet BTN […]
November 24, 2021

Offset loads are challenging, that’s why we use them

Small changes in length or angle can make a big difference. Take a look View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)