Author Archives: dannywormknapp

I’m reaching into the Toy Box and bringing all the goodies out for Monday morning. This will be an absolute beat down. Please bring weight plate and/or kettlebells if you have them. If you don’t have them, bring gloves and smile. For all those participating in October’s Tough event, BRING YOUR RUCK. I’ve got some […]

We kicked off Q-Week at Vets with a Pax of 15 muscle bound savages ready to start their week off moving heavy things for an extended period of time. Boom. Run on sentence, but no running at Big Mo. Loud and Proud Disclaimer I explained MY view what a “Heavy WO” should include. #1 Keep […]

Im very pumped to lead the Big Mo for Q-Week. We’re going to get after it with a traditional HEAVY WO. Light Running, Heavy Lifting. Bring a weight plate, dumbbell, and/or kettlebell. SYITG. Early Birds Get- WORM

What a great turnout for my one year Q-iversary! Thank you all for the support over the last year. I can honestly stay that leading this group during different WO’s has a very rewarding experience. Pax- 24 Fanny Pack (R), Whitney (R), Cutlass, Jinxy, Merlin, OJ, Carlose’, Thumbtack, Kilo, Greenwich, SweetTART, PK, Meatball, Doughnut, McAfee, […]

It’s Ole Worm’s One Year Q-iversary tomorrow morning. I was just a nervous, naive, young man last summer when the warm morning winds wrapped around my body and slowly took my VQ Card. It was as sweet as ripe grapes on the vine. Now a year later, those savory emotions rush back every time I […]

The Taste of the Tough continued on Monday morning at Big Mo. 10 of F3Lou’s finest shook off the weekend hangover and hit a Heavy circuit for 40mins. Pax- McAfee, Geppetto Kilo, Cutlass, Carlose’, Plump Bob, Tony Malito, Flounder, Rih-Rih, & Worm (Q) 2 Min Intervals- 2 Rounds Battles Ropes (From Six w Shoulder Blades […]

It was great to get some fresh Shelbyville air in my lungs at Bayside. Thanks for the great turnout and hard work Boys! PAX- Sadie, Birdie, Ladybird, Decaf, Charolais, Grandpa Bear, Banana Bread, Thumbtack, Schotzie, Fannypack, Shuttlecock, Snowday, Worm(Q) Circled Up in Courtyard – Arm Stretches, Grass Grabbers, Downward Dog 1/2 Thang- 10yard mosey- 20 […]

The Taste of the Tough continues tomorrow morning. Show up ready to move some weight. SYITG Early Birds Get- WORM

We will cover some ground with theme of no weight left behind. SYITG Early Birds Get- WORM

PAX- We will Ruck. We will Work. We will Sweat. We will Laugh. Some will Win. Some will Lose. ALL will Finish as Brothers. Hot Wheels and I are very excited to present the “Taste of the Tough” to the Louisville F3 PAX. We’ve planned a FAIR workout. Challenging but FAIR. Our goal is not […]

Show up tomorrow morning. Shake off your hangover, and prepare for a run fest. Bring gloves and a smile. SYITG Early Birds Get- WORM

A PAX of 16 showed up in the Gloom prepared for a HEAVY Beatdown at The County on Wednesday morning. I could tell sleep was a luxury the night prior. The excitement was overflowing as we began to stretch. Three HIM’s even came rolling in at 5:32 with a major fear of what they missed. […]

I’m bringing a load to the County BO HEAVY on Wednesday. If you have a foot injury, this is the WO for you. We’re going to do some tummy work for the pool time this summer. This won’t be a full body workout. We’re going to focus on Core, Shoulders, Legs, Neck, Back, Chest, Traps, […]

The Big Mo was rocking on Monday. We had a damn blast. We got after it and had some fun at the end! 13 Pax- WeedWacker, Carlose’, SnowMan, Kilo, Hot Wheels, Meatball, Plump Bob, Atlas, Flounder, BigBird, Thumbtack, Tae Bo, Worm (Q) Partnered Up – 5 min extended intervals at each station Weighted Merkins to […]

Tomorrow is going to be a Back and Chest therapy session. We’re going to workout their issues. Hopefully uncover some underlying problems we weren’t aware existed. Lats and Pecs can co-exist. We’re going to prove it. Bring Gloves. Early Birds Get- WORM

We started the first day of April in the final blistering cold 20 degree day of 2019. It was cold, but we got moving quick. It was a total body blast with a focus on pull ups, my weakest point. Pax – Tony Malito, PK, Worm (Q) Warm Up- Two laps around circle & simple […]

Start your April with the fools at Vets. My first visit to Big Mo in a month will be a full body blast. We will all fail. Then do it again. #WeDo SYITG Early Birds Get- WORM

Thursday was my first Q at Bayside and it was a long time coming. I’ve posted there 8 or 9 times and I’m always impressed with how tight the PAX is with one another. They take a lot of pride in their AO. I’d highly recommend all members of F3 Louisville to Hit Bayside in […]

We’re going to end February Worm-Style, at Bayside. It’s going to have a Heavy / Cardio blend of unmatched proportions. Bring Gloves and a Buddy. It will be the highlight of your Thursday, maybe of your month. SYITG Early Birds Get- WORM

I get half chubbed when I think about Q’n for Big Mo. I don’t sleep. I stare into the ceiling with visions of Hot Wheels watching his motionless weight on the ground, arms limp, and shaking his head in pain. And WeedWacker taking personal 80 count to regain the grip strength to do a his […]

If you want to be skinny, go to PK’s RunMode. If you want to scare away potential intruders with the sheer size of your mountainous silhouette come to Vets. Either way, get out of bed and earn your sunrise. Early Birds Get- WORM

I didn’t sleep much last night. My watch said 3 hours, but I had more energy than normal. I was too damn excited for my first Q away from Veterans. And my energy levels continued to grow as I saw car after car roll into the St. Al’s parking lot. The County Freakin’ Bring Its! […]

PAX- I’m stepping away from the scenic views of Veterans to deliver my first real Q away from home. I promise you will dislike me at some point during the WO, and maybe a few days afterwards. Weather looks perfect; 56F and windy. Wear Socks, bring Gloves & a Friend- Early Birds Get- WORM

For five weeks we’ve brought some creativity to “Big Mo”. Sledge Hammers, Tractor Tires, Sand Bags, 2×4 Deadlifts, Battle Rope, and Metal 8″ Pipes. It’s truly amazing what our Q’s have prepared. This morning was more basic. An example of HEAVY work with Coupons, Plates, Rucks, and Kettlebells. These exercises can be performed at any […]

It’s Monday so that means it’s time to move some HEAVY weight. This WO will be challenging and push each member to their limit, I promise. If you haven’t been out to a HEAVY WO, this will a good taste of what we’ve got going on at the BIG MO. Early Birds Get- WORM

10 PAX got absolutely after it this AM! It was the 1st of many HEAVY BO’s at The Tank. We had 25#/30#/35# KettleBells, 35#:45# Olympic Plates, Ruck Plates, Coupons, and a Battle Rope covering 1/8 the parking lot. Pain found each member of the PAX and a humility burrito was served at all. PAX- Tony […]

Be the Buck the Does want in the Rut. 05:30-6:15 @ The Tank – Veterans It will be hardest. You will get Bester. Chest, Shoulders, & Legs If you have a 35-45# Plate and Kettlebell bring them. If you don’t we will modify w Coupon. Battle Rope is the toy of the day. Bring Gloves […]

Arrrrggggghhhhhhhhh WHATTTTA RUSHHHH!!!! Hot Wheels and Worm are teaming up for a full body Dueling Q Beatdown at The Tank Wednesday (11/7) morning. 0:530-6:15 Bring Gloves, Socks, Shoes, and Queen Elizabeth! Be there and bring a tag partner!

HEAVY Black Ops tomorrow morning at The Chopper (Vets). Hot Wheels and Sideline are HC. Who else is coming? The time is now to start working on your beach bod. 05:30-06:15 bring 35# or 45# Plate and a Kettlebell. We will get our heart rate up and keep it there. Early Birds Get- WORM

Don’t be like Kilo. Don’t FartSack. Finish the week strong! 5:30a-6:15 Bring gloves and wear socks. Early Birds Get- WORM