Author Archives: dannywormknapp

Gentlebeings-I’m bringing some virtual pain to the HEAVY ZoomGloom tomorrow morning. This will my first Zoom experience and it’s going to be outstanding! 5:30a-6:15a Link- https://zoom.us/j/152839532 Be prepared with the following-Weight for single arm movements. (Isolation Curls, Shoulders Presses, Back Rows) I’m using a 35lb dumbbell.Heavier weight for Squats, Lateral Raises, Side and Step-back Lunges,ContinueContinue reading “PB – Worm Q – HEAVY ZoomGloom 4/2/20 5:30a-6:15a”

This morning was outstanding. It was different, but it showed we will still have a great time pushing ourselves in the Gloom. Disclaimer: we quickly covered the new guidelines and got loose. Tank Mosey to baseball field concession stand. 2x 35 rep dips. Tank Mosey to creek platform. Jack Webb Merkins/Shoulder Press. Tank Mosey toContinueContinue reading “BB 3.16 Worm Q Big Mo”

Obviously this won’t be your typical Monday at Vets. But, the weather looks perfect for what I’ve got planned. Bring your running shoes, gloves, and buddy that hasn’t traveled overseas the past two weeks. Here’s the plan- Running, Jack Webb, Running, Merkins, Running, Squats, Running, Big Boys, Running, More Merkins…. No Burpees, No Bear crawls,ContinueContinue reading “PB 3-16 Worm Q – Big Mo Vets”

The weather is calling for rain, but I promise we will stay dry. It will be a full body beatdown. Bring gloves and a friend! SYITG Early Birds Get- WORM

Come have some fun sculpting your shoulders and making those pecs dance. An upper body smoke session is on the menu. Bring Gloves and a friend. SYITG Early Birds Get- WORM

The Worm Wagon is headed to The Foundry to deliver some Heavy Pain in the AM. There will be some creative movements, partner work, and a team challenge at the end. Bring gloves, a friend, and a smile. Early Birds Get- WORM

Come out to Bayside tomorrow morning for some Worm Style Recess. We will run, lift, and mostly likely laugh at Kilo’s expense. Bring Gloves and a buddy. Early Birds Get- WORM

The Worm Wagon came rolling into Vets park at 5:05 this morning. I was excited and also little bit uneasy about giving up the Site Q responsibilities at COT. The group at Vets put a lot of work into making our Big Mo Heavy’s a success. It’s challenging to lead a Heavy WO, and weContinueContinue reading “BP – Worm Q Big Mo HEAVY 1/6”

PAX- It’s been an honor to handle the Site Q responsibilities at Big Mo. The time has come to step aside and allow another to lead and grow the site. Come to Vets tomorrow for old fashion Worm Style full body beat down. It’s will be a fast paced circuit. Bring Gloves, Rucks, Sandbags (ifContinueContinue reading “PB Worm Q – Big Mo Heavy 1/6/20”

The Worm Wagon will be parked at Holy Trinity tomorrow morning for old fashion HEAVY Beatdown. If you have a Ruck please bring it. I should have everything us covered with the help of the Mutt Toys. This will be a very difficult WO. We’re going to work our legs, chest, arms, shoulders, neck, ankles,ContinueContinue reading “PB – Worm Q – HEAVY The Blender 11/20”

I was honored when Alexa reached out to Ghost Q at the Foundry this week. Obviously, I tend to enjoy the HEAVY style workouts. And seeing what The County and The Mutt have done to expand that style WO is so impressive. I brought the Worm Wagon loaded with Heavy Toys for all to share.ContinueContinue reading “BP- 10/23 The Foundry – Worm Ghost Q”

Bring your gloves, smiles, and pre-workout juice. Our Ghost Q is bringing pain to Big Mo tomorrow morning! SYITG

I’m pumped to Q at the Posh tomorrow morning. We will run, lift, then reach failure at 6:14. For those participating in the October Tough, please bring your Ruck. This will be EC Training. Bring Gloves and Shoes. Socks are optional. Early Birds Get- WORM

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 someContinueContinue reading “PB – Worm Q – Big Mo HEAVY – 9/16 Bring Your Ruck”

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 KeepContinueContinue reading “BB – Worm Q – Big Mo HEAVY – 8/5”

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,ContinueContinue reading “BB – Worm Q – The Tank 7/31”

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 IContinueContinue reading “PB – Worm Q – The Tank 7/31”

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 BladesContinueContinue reading “BB – Big Mo HEAVY Worm Q 7/22”

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- 20ContinueContinue reading “BB – Worm Q Bayside 7/18”

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 notContinueContinue reading “PB- July Ruck – “Taste of the Tough” 7/19 Hot Wheels & Worm”

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.ContinueContinue reading “BB WORM – HEAVY Q County BO”

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,ContinueContinue reading “PB – Worm Q – County BO HEAVY 6/12”

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 toContinueContinue reading “BB – Big Mo HEAVY – Worm Q”

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 & simpleContinueContinue reading “BB – Big Mo HEAVY Worm Q 4/1”

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