September 26, 2021

Mace Fit® training #494

general warmup (15 minutes) star complex x 1 uppercut front lunges x 12/12 reps tappers x 8/8 reps Russian plank flys x 3/3 reps specific warmup […]
September 25, 2021

Don’t neglect your accessory work

Part 4 of the Mace Fit® training template is conditioning/accesory work. These exercises are very iomportant. Don’t skip them. They will enhance your overall strength and […]
September 24, 2021

Training before work or after work, it dosn’t matter. Just get it done!

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
February 24, 2021

Mace Fit® training of the day (TOD) #407

general warmup (15 minutes) alternating front swings x 30 reps double club inside/outside mills x 15/15 reps barbarian split squats x 10/10 reps BTN stretch x […]
February 7, 2021

Mace Fit® training of the day (TOD) #400

general warmup (15 minutes) barbarian walking lunges x 50 feet barbarian rear walking lunges x 50 feet hand to hand toss x 20 reps double club […]
December 2, 2020

Mace Fit® training #374

general warmup (15 minutes) 2 hand side swings x 40 reps walking 2 hand front swings x 100 feet Russian plank flys x 3/3 reps Russian […]
July 19, 2020

ABUELO’S MACE FEST BEACH WORKOUT

Abuelo is one of our most loyal athletes. He always supports our events.
July 18, 2020

TRAINING AT MACE FEST TODAY

Day 1 is in the history books! Here’s a quick look at some of the fun we had today. View this post on Instagram WORKING UP […]
July 17, 2020

SLING STEEL FOR A STRONG BACK

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 […]
July 15, 2020

Mace Fit® training #324

general warm up (15 minutes) Arc figure 8’s to hold x 25 rep 2 hand figure 8’s x 25 reps barbarian squats x 25 reps specific […]
July 12, 2020

Mace Fit® training #323

general warm up (15 minutes) barbarian knee walk ups x 15 reps 2 hand side cleans x 20 reps 1 hand long cycles x 25/25 reps […]
July 12, 2020

FIVE DAYS OF MACE & CLUB FUN THIS WEEK

This week’s events are unprecedented at my gym, the Cave. Here’s what’s happening: Wed. & Thurs.–Mace Fit® Level 1 Instructor Certifcation Fri.–Mace Fit® Level 2 Instructor […]