June 18, 2026
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Mace Fit training 1,159

general warmup (15 minutes) Donnie G’s x 20/20 reps horizontal mace strikes x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 parry casts x 12/12 […]
June 17, 2026
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standing pullovers for strength

Pullovers with dumbbells or barbells on a bench are great strength builders. Standing pullovers take it to a whole new level due to the stabilization needed […]
June 16, 2026
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Mace Fit training 1,158

General warmup (15 minutes) double club archer pulls x 12/12 reps 2 hand helicopters x 15/15 reps Long cycle rear lunges x 30 reps Specific warmup […]
September 14, 2025
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Mace Fit Training #1,047

general warmup (15 minutes) star complex x 3 specific warmup (5 minutes) double Arc (short mace) horizontal press set up and light practice strength (20 minutes) […]
September 11, 2025
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grip it & rip it gone bad

I love to train outdoors. One day I had trained at a local park in the peak heat of the day. In southwest Florida, that means […]
September 10, 2025
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3 of my favorite warmup exercises

If your too busy to warmup, you’re too busy to train. Let’s look at a few very effective Mace Fit exercises for general warmup. None of […]
September 7, 2025
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Mace Fit Training #1,043

general warmup (15 minutes) crossbody swings x 15/15 reps horizontal mace strikes x 12/12 reps BTN stretch x 60 seconds x 1/1/1/1 2 hand pause squat […]
September 3, 2025
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Mace Fit Training #1,041

general warmup (15 minutes) mace paddling x 25/25 rep Donnie G’s x 20/20 reps barbarian 1/2 knee walkups x 15 reps specific warmup (5 minutes) grave […]
August 31, 2025
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Mace Fit Training #1,040

general warmup (15 minutes) Americanas x 40 reps inside mills x 24/24 reps horizontal mace strikes x 15/15 reps 1/2 kneeling wide stance Ahrens press x […]
August 28, 2025
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Mace Fit Training #1,039

general warmup (15 minutes) steel club archer pulls x 24 reps alternating 1 hand snatch x 24 reps 1/2 kneeling alternating flys x 24 reps specific […]
August 24, 2025
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Mace Fit Training #1,037

general warmup (15 minutes) Americanas x 40 reps 1 hand inside helicopters x 20/20 reps bullwhips x 15/15 reps BTN stretch x 90 seconds x 1/1 […]
August 21, 2025
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Mace Fit Training #1,036

general warmup (15 minutes) 1 hand Americanas x 20/20 reps inside mills x 20/20 reps shielded front pullovers x 24 reps barbarian rotation lunges x 20 […]
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