July 5, 2026
general warmup (15 minutes) Arc (short mace) front pullover lunges x 20 reps 1/2 kneeling alternating flys x 24 reps 1/2 kneeling wide stance 1 hand […]
July 4, 2026
It took guts to sign the Declaration of Independence on this day in 1776. The signers risked everything to start this new nation. They became criminals […]
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January 26, 2022
What really drives you to train? Is getting leaner and stronger an end in itself or is there something more? Everyone wants to look good and […]
January 26, 2022
general warmup (15 minutes) barbarian rear walking lunges x 50 feet barbarian walking lunges x 50 feet 1/2 kneeling 1 hand snatches x 10/10 reps inside […]
January 19, 2022
general warmup (15 minutes) battering rams x 10/10 reps windshield wiper squats x 20 reps alternating 1 hand snatches x 12 reps double club walking horse […]
January 5, 2022
general warmup (15 minutes) barbarian knee walkups x 15 reps uppercut front lunges x 10/10 reps offset mace floor presses x 15/15 reps seated (on a […]
December 31, 2021
general warmup (15 minutes) 1 hand Americanas x 25/25 reps 2 hand front squat cleans x 15 reps uppercut front lunges x 12/12 reps BTN stretch […]
December 15, 2021
general warmup (15 minutes) barbarian split squats x 10/10 reps kneeling double club chest press x 15 reps 1 hand standing Russian flys x 4/4 reps […]
December 9, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel) This Pastor stays in shape. He is a good example to the rest of […]
December 7, 2021
Fred is one of our Certified Mace Fit Level 2 Coaches as well as a career Firefighter. He also runs the Steel Mace Nation Podcast. Here’s […]