April 21, 2026
General warmup (15 minutes) Alternating front swings x 50 reps Double club side swings x 40 reps Uppercut press x 12/12 reps 1 hand farmers walk […]
April 19, 2026
general warmup (15 minutes) drumming knee walkups x 20 reps 1/2 kneeling wide stance flys x 15 reps side plank snatches x 7/7 reps barbarian […]
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September 13, 2018
Huge thanks to Victoria Islas for inviting me to be on her podcast show! She’s doing big things in the mace world!
September 13, 2018
View this post on Instagram #macefitnation #adexclub #steelmace #cardiowithoutrunning A post shared by Frank DiMeo (@cavepicz2) on Sep 12, 2018 at 2:49pm PDT View this […]
September 12, 2018
general warm up (10 minutes) alternating 1 hand front swings x 40 reps barbarian walking lunges x 100 feet 2 hand mills x 30 reps specific […]
September 10, 2018
Our last public certification for 2018 is Sept. 22-23; however, we will be offering private certifications for Law Enforcement, First Responders, & Military. For more information […]
September 7, 2018
general warm up (10 minutes) 2 hand side swings x 30 reps inside mills x 15/15 reps outside mills x 15/15 reps Ahrens press x 10 […]
September 6, 2018
Every legitimate organization has a code of conduct, here is ours Mace Fit Code of Conduct As a Certified Mace Fit Coach and/or Licensed Mace Fit […]
September 5, 2018
general warm up (10 minutes) barbarian split squats x 10/10 reps 2 hand standing figure 8’s x 30 reps 2 hand halos x 20 reps specific […]