June 18, 2026
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Mace Fit training 1,159

general warmup (15 minutes) Donnie G’s x 20/20 reps horizontal mace strikes x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 parry casts x 12/12 […]
June 17, 2026
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standing pullovers for strength

Pullovers with dumbbells or barbells on a bench are great strength builders. Standing pullovers take it to a whole new level due to the stabilization needed […]
June 16, 2026
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Mace Fit training 1,158

General warmup (15 minutes) double club archer pulls x 12/12 reps 2 hand helicopters x 15/15 reps Long cycle rear lunges x 30 reps Specific warmup […]
December 15, 2022
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Mace Fit training #672

general warmup (15 minutes) 2 hand front swings x 40 reps barbarian lateral walking lunges x 20 reps 1/2 kneeling Ahrens press x 12 reps 2 […]
December 11, 2022
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Mace Fit training #670

general warmup (15 minutes) 1 hand Americanas x 25/25 reps mace launch & catch x 10/10 reps 2 hand walking front swings x 40 reps specific […]
December 8, 2022
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Mace Fit training #669

general warmup (15 minutes) drumming x 40 reps paddling x 20/20 reps long cycles x 30 reps battering rams x 10/10 reps specific warmup (5 minutes) […]
December 6, 2022
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Mace Fit training #668

general warmup (15 minutes) star complex x 2 inside outside mills x 15/15 reps BTN stretch x 60 seconds x 1/1 1/2 kneeling alternating flys x […]
December 6, 2022
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The Vault & Mace Fit make a great team

Free Mace Fit workshop this Sunday  Dec.11 at 11am Location is Fit Life Foods 5275 University Parkway, Bradenton FL 34201  
November 27, 2022
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Mace Fit training #663

general warmup (15 minutes) figure 8’s to hold x 40 reps crucifix knee walkups x 20 reps BTN stretch x 90 seconds x 1/1 2 hand […]
November 24, 2022
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Mace Fit training #662

general warmup (15 minutes) 2 hand side swings x 40 reps Americanas x 30 reps barbarian squats x 15 reps specific warmup (5 minutes) 1 hand […]
November 22, 2022
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Isotonic plank flys

It’s been been said that the body is “fearfully and wonderfully made”. There are many intricacies and inter-workings involved in every movement we make. None of […]
November 14, 2022
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Mace Fit training #657

general warmup (15 minutes) barbarian pullovers x 20 reps 2 hand helicopters x 12/12 reps 2 hand front raise lunges x 12/12 reps BTN stretch x […]
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