July 21, 2026
general warmup (15 minutes) crucifix lateral lunges x 24 reps 1/2 kneeling 1 hand flys x 12/12 reps windshield wiper squats x 20 reps grave diggers […]
July 19, 2026
general warmup (15 minutes) uppercut front lunges x 12/12 reps horizontal mace strikes x 10/10 reps 1 hand Americanas x 15/15 reps shielded front pullovers x […]
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May 16, 2022
Certified Mace Fit Level 2 Coach candidate, Tim Welsh, is lighting the Mace Fit fire in Long Island. Tim is a very strong Mace Fit athlete […]
September 1, 2021
Tim Welsh Brentwood, NY (631) 229-4824 Tim is our first Mace Fit® coach in Long Island. He is an honorably discharged veteran of the U. S. […]