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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September 19, 2025
“Big George” Wiggins is a candidate for Mace Fit Level 3 Master Pro Instructor. He’s got a little downtime at the station so he’s honing his […]
February 21, 2025
general warmup (15 minutes) barbarian front walking lunges x 15 reps barbarian rear walking lunges x 15 reps seated 1 hand lateral press x 10/10 reps […]
February 18, 2025
general warmup (15 minutes) mace front swing & catch x 10/10 reps 2 hand helicopters x 20/20 reps BTN stretch x 90 seconds x 1/1 mace […]
January 18, 2025
This program will use several different kinds of training equipment. You will get stronger, leaner, and be able to move better At the minimum you will […]