May 26, 2026
general warmup (15 minutes) drumming knee walkups x 20 reps 1 hand standing figure 8’s x 15/15 reps 2 hand pause slashes (short mace) x 12/12 […]
May 24, 2026
general warmup (15 minutes) figure 8’s to hold x 30 reps standing figure 8’s x 30 reps BTN stretch x 60 seconds x 1/1 alternating 1 […]
May 24, 2026
Many people, especially in this present culture, avoid taking risks. They would rather not try at all, than fail at something. The fact is, every great […]
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December 27, 2020
Very cool to talk with you in the final days of 2020! No one needs to tell you what a crazy wacko year it’s been. Just […]
December 24, 2020
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
December 9, 2020
general warmup (15 minutes) walking front lunge pullovers x 100 feet 2 hand standing figure 8’s x 30 reps supine helicopters x 15/15 reps hand to […]
December 7, 2020
Today I am honored to showcase my mentor and friend, Valerie Pawlowski. She is an extremely accomplished athlete, competitior, and coach. Val is also one of […]
December 6, 2020
Give yourself or someone else the gift of Mace Fit® for Christmas at a huge discount! Get any or all of our online courses for half […]
December 4, 2020
general warmup (15 minutes) 1 hand Americanas x 20/20 reps barbarian walking lunges x 100 feet wood choppers x 15/15 reps 1/2 kneeling 2 hand halos […]
December 3, 2020
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel) View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
November 11, 2020
genral warmup (15 minutes) 1 hand lateral pullovers x 12/12 reps alternating 1 hand snatches x 20 reps 1/2 kneeling 1 hand front pullovers x 10/10 […]