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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April 25, 2020
These guys “get it” about Mace Fit View this post on Instagram A post shared by Frank DiMeo (@cavepicz2)
April 23, 2020
So we’ll just show the warm up and the conditioning. Eight minutes of holding a heavy mace is not exciting, unless you are holding it. View […]
April 22, 2020
general warm up (15 minutes) 1 hand Americanas x 20/20 reps kneeling alternating flys x 20 reps 1/2 kneeling alternating front pull overs x 20 reps […]
April 21, 2020
This is a great exercise to get the blood pumping. about 20 reps will do the trick. The legs get hammered while the upper body is […]
April 17, 2020
You just can’t beat training outdoors! Plenty of fresh air and sunshine to get that Vitamin D in your system. Who wants to be indoors any […]
April 17, 2020
general warm up (15 minutes) 2 hand standing figure 8’s x 30 reps alternating 1 hand snatches x 20 reps 1/2 kneeling 1 hand halos x […]
April 16, 2020
Jeans and boots have been worn by hard-working men for decades. He just jumped in and got it done. View this post on Instagram Like this […]
April 15, 2020
Jaz is a crazy girl! I mean crazy in a good way. Check out her morning training today View this post on Instagram Today we worked […]