March 19, 2026
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Mace Fit training 1,125

general warmup (15 minutes) 2 hand walking front swings x 75 feet 2 hand pause side cleans x 30 reps crucifix split squats x 12/12 reps […]
March 17, 2026
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Mace Fit training 1,124

general warmup (15 minutes) double club walking horse stance x 50 feet drumming knee walkups x 15 reps 1/2 kneeling alternating flys x 20 reps BTN […]
March 15, 2026
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Mace Fit training 1,123

general warmup (15 minutes) horizontal mace strikes x 15/15 reps 1 hand wood choppers x 12/12 reps paddling x 20/20 reps BTN stretch x 60 seconds […]
September 19, 2025
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slinging steel at the Firehouse

“Big George” Wiggins is a candidate for Mace Fit Level 3 Master Pro Instructor. He’s got a little downtime at the station so he’s honing his […]
September 18, 2025
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Mace Fit Training #1,049

general warmup (15 minutes) walking 2 hand front swings x 100 feet steel club archer pulls x 15/15 reps 1/2 kneeling wide stance 1 hand lateral […]
September 16, 2025
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Mace Fit Training #1,047

general warmup (15 minutes) 1/2 kneeling alternating flys x 22 reps 1/2 kneeling 1 hand snatches x 12/12 reps seated Ahrens press x 15 reps BTN […]
September 16, 2025
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Mace Fit Training #1,048

general warmup (15 minutes) barbarian split squats x 12/12 reps 2 hand side swings x 50 reps double club snatches x 15 reps BTN stretch x […]
September 11, 2025
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grip it & rip it gone bad

I love to train outdoors. One day I had trained at a local park in the peak heat of the day. In southwest Florida, that means […]
September 10, 2025
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3 of my favorite warmup exercises

If your too busy to warmup, you’re too busy to train. Let’s look at a few very effective Mace Fit exercises for general warmup. None of […]
September 9, 2025
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Mace Fit Training #1,044

general warmup (15 minutes) 2 hand side swings x 40 reps 2 hand front swings x 40 reps 1/2 kneeling wide stance 1 hand snatches x […]
September 7, 2025
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Mace Fit Training #1,043

general warmup (15 minutes) crossbody swings x 15/15 reps horizontal mace strikes x 12/12 reps BTN stretch x 60 seconds x 1/1/1/1 2 hand pause squat […]
September 4, 2025
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Mace Fit Training #1,042

general warmup (15 minutes) windshield wiper squats x 24 reps alternating 1 hand snatches x 24 reps 2 hand side swings x 36 reps kneeling 1 […]
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