March 17, 2026
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 14, 2026
My friend, ‘Lyonel Lumarque, died suddenly a few days ago. I mean this guy was in fantastic shape. a great athlete, and coach. Plus, […]
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March 10, 2024
general warmup (15 minutes) walking 2 hand front swings x 50 reps 2 hand side swings x 40 reps long cycles x 30 reps barbarian split […]
March 7, 2024
general warmup (15 minutes) 1 hand Americanas x 20/20 reps inside mills x20/20 reps 1/2 kneeling 1 hand snatches x 10/10 reps BTN stretch x 60 […]
March 5, 2024
general warmup (15 minutes) star complex x 1 barbarian knee walkups x 15 reps windshield wiper lateral lunges x 20 reps BTN stretch x 90 seconds […]
March 5, 2024
I am blessed and psyched to announce more opportunities at the following local gyms. Both of them are great places to train. Whether you want to […]
February 29, 2024
general warmup (15 minutes) shielded front pullovers x 24 reps barbarian knee walkups x 20 reps 2 hand helicopters x 20/20 reps BTN stretch x 90 […]
February 28, 2024
Certified Mace Fit Level 2, Coach Tim Welsh, visited Adex H.Q. in Deerfield Beach FL. Tim got his hands on a couple of monstrously heavy Adex […]
February 28, 2024
general warmup (15 minutes) figure 8’s to hold x 35 reps standing 2 hand figure 8’s x 35 reps BTN stretch x 60 seconds x 1/1 […]
February 22, 2024
We welcome our first active duty Marine to our Mace Fit Coaches Team, Ali Muhammad. Ali retires from the Marine Corps next year and will be […]
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