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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Mace Fit Training #1,068

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 […]
October 30, 2025
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Mace Fit Training #1,067

general warmup (15 minutes) 1 hand Americanas x 15/15 reps double club archer pulls x 12/12 reps alternating 1 hand snatches x 20 reps 1/2 kneeling […]
December 14, 2023
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Mace Fit training #824

general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps barbarian pullovers x 25 reps 1/2 kneeling wide stance alternating flys x […]
December 13, 2023
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Mace Fit training #823

general warmup (15 minutes) 2 hand walking front swings x 40 reps long cycle front lunges x 20 reps 1 hand wood choppers x 15/15 reps […]
December 10, 2023
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Yet another new Mace Fit coach on Long Island (Strong Island)

December 10, 2023
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Mace Fit training #822

general warmup (15 minutes) bear crawls x 50 feet barbarian rear lunges x 20 reps 45 to 90 degrees leg lifts x 20 reps horizontal mace […]
December 9, 2023
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Our hybrid training experiment

I started posting hybrid Mace Fit training at the beginning of November and will run it for about 3 more weeks. Overall it has been very […]
December 9, 2023
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Long Island (Strong Island) is becoming a Mace Fit fortress

Mace Fit Level 2 Coach Tim Welsh is building a small army of Mace Fit Coaches at Unique Fitness in Holbrook NY!
December 7, 2023
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Mace Fit training #821

general warmup (15 minutes) mace paddling x 20/20 reps double club front raise lunges x 20 reps 1 hand inside helicopters x 15/15 reps Russian plank […]
December 5, 2023
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Mace Fit training #820

general warmup (15 minutes) mace front swing & catch x 12/12 reps hand to hand toss x 20 reps centerline press x 10 reps BTN stretch […]
December 4, 2023
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Mace Fit training #819

general warmup (15 minutes) double club chest press & front raise x 15 reps barbarian knee walkups x 15 reps long cycles x 30 reps seated […]
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