June 18, 2026
general warmup (15 minutes) Donnie G’s x 20/20 reps horizontal mace strikes x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 parry casts x 12/12 […]
June 17, 2026
Pullovers with dumbbells or barbells on a bench are great strength builders. Standing pullovers take it to a whole new level due to the stabilization needed […]
June 16, 2026
General warmup (15 minutes) double club archer pulls x 12/12 reps 2 hand helicopters x 15/15 reps Long cycle rear lunges x 30 reps Specific warmup […]
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November 14, 2023
This inspirational e-book (Kindle) tells the true story of how Mace Fit came to be. It all started in a small, obscure warehouse gym in 2016. […]
August 8, 2021
general warmup (15 minutes) arc figure 8’s to hold x 30 reps mace front swings x 15/15 reps mace front swing & catch x 15/15 reps […]
August 4, 2021
Even if we don’t think of ourselves that way, we still are all creatures of habit. Habits can be good or bad. It’s a no-brainer to […]
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 18, 2020
general warmup (15 minutes) alternating front swings x 40 reps barbarian knee walkups x 15 reps cross body swings x 12/12 reps double club split squats […]
July 17, 2020
One thing I can’t stand is weakness. I refuse to be weak at any age! Thank God, that at almost 70 years young, I can still […]
June 21, 2020
general warm up (15 minutes) alternating side swings x 40 reps drumming x 30 reps double club snatches x 15 reps specific warm up (5 minutes) […]
June 12, 2020
general warm up (15 minutes) Americanas x 50 reps alternating 1 hand front swings x 50 reps 2 hand mills x 15/15 reps specific warm up […]