August 19, 2025
general warmup (5 minutes) drumming knee walkups x 22 reps grave digger lateral lunges x 12/12 reps 2 hand helicopters x 15/15 reps archer press x […]
August 18, 2025
Mace Fit Level 1 Certification Battle Zone Boxing 6481 102nd Ave N, Pinellas Park, FL 33781(727)-202-7254 Sept. 6 9:00am-3:00pm $399/person Every new coach will get […]
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December 10, 2021
general warmup (15 minutes) 2 hand side cleans x 30 reps double club rear lunge side raises x 20 reps inside/outside mills x 15/15 reps BTN […]
December 9, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel) This Pastor stays in shape. He is a good example to the rest of […]
December 8, 2021
general warmup (15 minutes) 2 hand standing figure 8’s x 25 reps windshield wiper squats x 25 reps horizontal mace strikes x 12/12 reps 1/2 kneeling […]
December 7, 2021
Fred is one of our Certified Mace Fit Level 2 Coaches as well as a career Firefighter. He also runs the Steel Mace Nation Podcast. Here’s […]
December 5, 2021
general warmup (15 minutes) rear walking barbarian lunges x 50 feet walking barbarian lunges x 50 feet 1/2 kneeling 1 hand lateral press 12/12 reps barbarian […]
December 3, 2021
It takes a lot to wear this guy out. He’s like a machine. View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
December 3, 2021
general warmup (15 minutes) long cycles x 40 reps 2 hand side swings x 30 reps crucifix knee walkups x 20 reps lateral lunge 360’s x […]
December 1, 2021
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps 1/2 kneeling alternating flys x 20 reps grave diggers rear lunges x […]
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