Well guys, it is Friday and Friday means it is time for a WB Weekend Challenge. Because this is the first since the format change I want to make it a special one.

I have mentioned him before, but if you don’t remember or if you are new to the site, let me tell you about one of my heros, KC Mitchell. On April 3, 2010, during his second tour in Afghanistan, Army Staff Sergent KC Mitchell was on a patrol when his Humvee drove over an IED. After four months in the hospital with a fractured ankle, shattered knee and legs covered in third degree burns he finally made the decision to amputate his leg.

Three years and 30 surgeries later he was presented a purple heart and his retirement papers. To cope with his new reality Mitchell became addicted to pain killers and pretty much dropped out of society. Finally, on a trip to Disney with his wife and daughter, when he couldn’t walk a full block without having to sit down, while being “high as a kite” (his words) he looked at his wife and said “I’m sorry. I’m going to fix this.”

Fast forward some years and Mitchell is competing in the nationals for powerlifting…not in a handicapped division, despite his

Go on, tell KC Mitchell your excuse for not being in shape. I am sure it is a good one.

prosthetic leg he is competing at the highest levels. Going by the online name of @that1legmonster his training, his injuries and struggles, his successes and his life in general have been made public to inspire people.

So check out KC Mitchell online, learn about his story and next time you think you are too tired to go to the gym, well, sorry to be harsh about it, but stop being such a fucking pussy. The truth is, life is going to be awful a whole lot of the time and the number of excuses you are allowed is 0.

A few months ago KC Mitchell, working with the DTP principles laid out by Kris Gethin (another name you guys should know) came up with a challenge he called the 700 Rep Challenge and I am challenging you guys to do it this weekend. I really expect each and every one of you to get me every one of the 700 reps. Hung over? Fuck you. Problems at home? Fuck you. Have to work? Fuck you. This mother fucker had his leg blown off. If you have an excuse not to do this challenge please email it to him. Otherwise, get the fuck in there and move the weight.

Here is his video explain and going through the challenge https://www.youtube.com/watch?v=yFeNSdRUeAk

The lifts work like this (I made one small change only because i know that doing cable skull crushers for a half an hour will in fact get you a reputation for being the gym asshole). There are four supersets. The first 3 supersets work in the rep range 40,30,20,10,10 and the last is 20 reps for each lift.

SUPERSET ONE: 40, 30, 20, 10, 10

Dumbbell Curl

x

Skull Crusher

SUPERSET TWO 40, 30, 20, 10, 10

Cable Curl

x

Tricep cable Pushdown

SUPERSET THREE 40, 30, 20, 10, 10

EX Bar Preacher Curl

x

Dumbbell Tricep Extension

SUPERSET FOUR 20 REPS

Negative Preacher Curls

x

Negative skull crushers.

Now get out there this weekend and see if you can shred those arms and every time that rep hurts push through the pain and think about KC.

Grind on boys!