July 5, 2026
general warmup (15 minutes) Arc (short mace) front pullover lunges x 20 reps 1/2 kneeling alternating flys x 24 reps 1/2 kneeling wide stance 1 hand […]
July 4, 2026
It took guts to sign the Declaration of Independence on this day in 1776. The signers risked everything to start this new nation. They became criminals […]
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August 17, 2025
When I met Ali, he was still an active-duty Marine. That’s when he earned his Mace Fit Level 1 Coach Certification. Well, he retired a short […]
August 15, 2025
Just across the river from New York you will find one of the most accomplished lady coaches I know of. Valerie Pawlowski trains people in her […]
August 5, 2025
general warmup (15 minutes) 2 hand front swing lateral lunges x 15/15 reps barbarian pullovers x 30 reps 1/2 kneeling alternating flys x 24 reps seated […]