March 11, 2022

Here are the new morning class times

The afternoon classes have not been changed, only the morning classes have been. See them here
March 11, 2022

Mace Fit training #561

general warmup (15 minutes) 2 hand figure 8’s x 30 reps Arc figure 8’s to hold x 30 reps barbarian lateral lunges x 20 reps long […]
March 11, 2022

Getting it done after work

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
May 13, 2020

Mace Fit training #302

general warm up (15 minutes) uppercut front lunges x 10/10 reps mace  paddling x 20/20 reps 2 hand standing figure 8’s x 30 reps specific warm […]
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 […]