September 8, 2026
General warmup (15 minutes) 1 hand Americanas x 15/15 reps Double club clean & angle press x 12 reps Crucifix rear lunges x 20 reps Specific […]
September 5, 2026
general warmup (15 minutes) uppercut front lunges x 12/12 reps barbarian lateral lunges x 24 reps kneeling double club flys x 20 reps BTN stretch x […]
September 3, 2026
general warmup (15 minutes) mace paddling x 20/20 reps Donnie G’s x 20/20 reps archer press x 8/8 reps figure 8’s to hold x 30 reps […]
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May 4, 2022
general warmup (15 minutes) barbarian walking lunges x 100 feet crossbody swings x 12/12 reps 2 hand standing figure 8’s x 20 reps 1/2 kneeling double […]
May 1, 2022
general warmup (15 minutes) barbarian rear walking lunges x 50 feet barbarian walking lunges x 50 feet Turkish get ups x 3/3 reps BTN stretch x […]
April 17, 2022
general warmup (15 minutes) star complex x 2 long cycle front lunges x 15/15 reps standing Russian flys x 5 reps 1/2 kneeling wide stance 2 […]
April 16, 2022
Go outside and play! Next week we will do all our Mace Fit classes outdoors. The location is Ashton Trail Head, located behind the 360 Church. […]
April 11, 2022
general warmup (15 minutes) Arc figures 8’s to hold x 35 reps crossbody swings x 15/15 reps bull whips x 10/10 reps barbarian alternating lunges 20 […]
April 3, 2022
More Strongman athletes are”getting it” about maces and clubs. One of the big reasons is how it helps their shoulders stay healthy. The late Bud Jeffries […]
April 3, 2022
general warmup (15 minutes) uppercut front lunges x 10/10 reps grave digger rear lunges x 10/10 reps windshield wiper squats x 15 reps star complex x […]
March 30, 2022
general warmup (15 minutes) alternating front swings x 50 reps crossbody swings x 12/12 reps drumming x 30 reps 2 hand side swings x 40 reps […]