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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January 7, 2019
We heartily congratulate James Woodall and his staff on Woodall’s Fitness and Performance Center becoming our first Certified Licensed Mace Fit affiliate outside of our home state […]