February 21, 2026
general warmup (15 minutes) Donnie G’s x 20/20 reps 2 hand wood choppers x 15/15 reps BTN stretch x 90 seconds x 1/1 1/2 kneeling 1 […]
February 19, 2026
general warmup (15 minutes) long cycles x 35 reps seated 2 hand angle press x 12 reps 1/2 kneeling wide stance Ahrens press x 12 reps […]
February 17, 2026
general warmup (15 minutes) crucifix squats x 15 reps inside helicopters x 15/15 reps outside helicopters x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 […]
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December 31, 2020
Today’s the last day of 2020 and many people just want it to be over. They seem to think that the New Year will be way […]
December 30, 2020
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 90 seconds x 1/1 2 hand mills x 12/12 […]
December 29, 2020
Learn how you can help people get stronger and more fit with steel maces and clubs. Remember to attend the Mace Fit certification in Clayton, NC […]
December 29, 2020
There’s never a perfect time to train so you as well go with what you’ve got. View this post on Instagram A post shared by […]
December 28, 2020
Mace Fit Certification January 23-24 Sarasota, Florida Just 15 minutes away from beautiful Siesta key Beach Great resorts & hotels Excellent food and of course […]
December 28, 2020
general warmup (15 minutes) 1 hand lateral press side raises x 10/10 reps double inside outside mills x 12/12 reps Russian plank flys x 3/3 reps […]
December 27, 2020
Very cool to talk with you in the final days of 2020! No one needs to tell you what a crazy wacko year it’s been. Just […]
December 24, 2020
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
December 23, 2020
general warmup (15 minutes) barbarian lateral walking lunges x 100 feet crossbody swings x 15/15 reps 1 hand side dead -stop side cleans x 10/10 reps […]