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 […]
March 14, 2026
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Why are fit men dying young?

  My friend, ‘Lyonel Lumarque, died suddenly a few days ago. I mean this guy was in fantastic shape. a great athlete, and coach. ​ Plus, […]
March 12, 2026
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Mace Fit training 1,122

general warmup (15 minutes) shielded front pullovers x 24 reps 2 hand helicopters x 20/20 reps barbarian lateral lunges x 24 reps BTN stretch x 90 […]
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 14, 2025
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Mace Fit Training #1,047

general warmup (15 minutes) star complex x 3 specific warmup (5 minutes) double Arc (short mace) horizontal press set up and light practice strength (20 minutes) […]
September 11, 2025
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Mace Fit Training #1,046

general warmup (15 minutes) steel club archer pulls x 15/15 reps 2 hand wood choppers x 18/18 reps alternating 1 hand snatches x 20 reps BTN […]
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 […]
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