2018.12.26 - #Family #Goals (Waffle House)

🎙️ Episode Summary What happens when a recovering alcoholic, a reluctant athlete, and a guy born on May 6th all walk into the gloom on Kentucky Derby Day? You get Julep—an F3 man on a mission. In this raw and redemptive episode, Julep shares how AA and F3 helped him rise above shame, build real friendships, and become a better father, husband, and leader. From launching a high-altitude AO in Colorado to embracing vulnerability as strength, Julep shows that the secret to transformation isn’t perfection—it’s presence.✨ Episode Highlights✅ First F3 beatdown = a Kentucky Derby-themed sufferfest ✅ Why AA saved his life—and why F3 gave it meaning ✅ How “the healthiest cult I could find” changed his morning routine ✅ Lessons from shield locks, electric bikes, and pre-dawn rucks ✅ Why vulnerability is strength, not weakness ✅ Raising boys, launching AOs, and building a better life through service ✅ Gratitude as a weapon against anger, anxiety, and self-pity🔊 Sound Bites💬 “AA got me sober. F3 made me a better man.” 💬 “Gratitude and anger can’t exist in the same space.” 💬 “Being a man isn’t about chopping wood. It’s about showing up when it matters.” 💬 “F3 is the healthiest cult I could find—and I’m fine with that.” 💬 “Start your day with gratitude. End your day with gratitude.”⏰ Timestamps00:00 – Welcome to Julep: Derby Day Nickname 03:25 – How He Got Named (Hint: Think Derby Day) 05:17 – Filling the Void: Sobriety, AA, and Finding F3 08:42 – From “Not a Runner” to Endurance Athlete 13:41 – Adventure Racing and Getting Lost (Literally) 16:07 – Fellowship, Shield Locks, and Brotherhood 22:08 – Redefining Masculinity: The Power of Vulnerability 26:12 – Fatherhood, 2.0s, and Life at Altitude 30:31 – Merging F3 and AA: Two Fellowships, One Mission 34:50 – “The Promises Are Real”: Faith and Surrender 41:47 – The Power of Gratitude (and Electric Bikes) 47:55 – Leadership and Launching “Above the Clouds” 54:35 – Final Wisdom: Love Loud, Live Sober, Lead Strong🙌 Like, Comment, and Subscribe if this episode moved you. Drop a 🙏 in the comments if you believe in second chances.

13 Juli 58min

🎙️ Episode Summary What happens when a young teacher, husband, and father spills Merlot (twice) and ends up leading one of the strongest sites in Omaha? You get Sundance. In this episode of The Glue-OOM, he opens up about how F3 reshaped his identity—from anxious overthinker to consistent leader. Through quiet leadership, real friendship, and deep faith, Sundance is building a legacy that starts at home and echoes into the gloom.Whether you're new to F3, a tired dad, or someone questioning if you have what it takes to lead—this story is for you.✨ Highlights✅ The infamous first workout (and second Merlot spill) ✅ How F3 helped him rediscover purpose and presence ✅ Building real friendships through pre-runs and mumble chatter ✅ Quietly leading as a teacher, dad, and Site Q ✅ The role of faith in guiding fatherhood and service ✅ Why asking for help isn’t weakness—it’s leadership ✅ Teaching his kids the value of community and consistency🔊 Sound Bites“I hate sitting around. I get cabin fever if I’m not doing something.” “Sometimes we’re our own worst enemy when it comes to our thoughts.” “Family comes first. Humility in leadership—I learned that the hard way.” “I think I just wanted to set a good example.” “It’s not about being perfect. It’s about showing up again tomorrow.”⏰ Timestamps00:00 – Introduction to Sundance’s Journey 02:33 – First Encounter with F3 (and Spilling Merlot) 05:12 – Returning to F3 in Omaha 07:40 – Fitness Journey and Finding Consistency 10:16 – Building Brotherhood Through Mumble Chatter 12:52 – Bridging Generational Gaps in the Gloom 15:28 – Family Life, Kids, and Faith Integration 18:10 – The Role of F3 in Mental and Emotional Growth 20:39 – Marriage, Teaching, and Balance 23:31 – Leading by Example at Home 26:19 – Service, Impact, and Giving Kids a Mission 28:41 – What Education and F3 Leadership Have in Common 32:14 – Quiet Confidence, Mental Health, and Presence 34:57 – Learning to Ask for Help as a Leader 38:51 – Site Q Succession, Letting Go, and Trust 44:46 – What’s Next for Sundance

6 Juli 56min

🎙️ Episode SummaryWhat if your comeback started with a single text? Triple T (Tony the Tiger) didn’t plan to lead a community, run a half marathon, or recover from heart surgery. But when he hit pause on perfection and leaned into purpose, everything changed. In this raw, funny, and deeply moving episode, we dive into Triple T’s journey from the party life to purpose-driven leadership at The Farm. This one’s about redemption, real strength, and the power of simply showing up.✨ Highlights✅ The accidental EH that brought him to F3 ✅ “I never ran a mile”—and then came the half marathon ✅ Heart surgery, healing, and the art of slowing down ✅ Creating The Farm and building a sticky F3 culture ✅ From cheeseburgers to character: a new self-image ✅ The balance between fitness, fatherhood, and faith ✅ Overcoming addiction and stepping into service ✅ The text that changed his day—and could change yours🔊 Sound Bites🗣️ “I was never a runner—until F3 taught me to run with purpose.” 🗣️ “After surgery, I didn’t quit. I just found a new pace.” 🗣️ “You come to a place where nobody wants anything from you. You just show up.” 🗣️ “Be a dork. Be you. That’s what makes a leader memorable.” 🗣️ “Sometimes a 10-second text can be the most powerful thing in a man’s day.”⏰ Timestamps00:00 – Intro & Triple T’s EH origin story 03:12 – First workouts, naming, and early impressions 06:45 – From “not a runner” to race finisher 10:30 – The heart scare: surgery, recovery, and mindset shift 16:15 – Building The Farm and leading outside the box 22:20 – Balancing family, faith, and fitness 26:10 – Friendship, substance recovery, and community strength 32:00 – Faith, failure, and growing beyond old identities 38:40 – Site-Q wisdom: silly, strategic, and service-minded 44:00 – Final reflections on transformation and support

29 Juni 55min

🎙️ Episode Summary At 71, Da Vinci isn’t slowing down—he’s still running laps, asking deep questions, and serving the people around him. In this inspiring episode, Da Vinci shares the story of a life shaped not by milestones, but by moments of purpose, curiosity, and quiet faith. Whether he’s giving away quirky gifts, leading a site, or wrestling with loneliness, Da Vinci reminds us that it’s never too late to live well, lead boldly, and love deeply.✨ Highlights ✅ How Da Vinci went from shy kid to F3 legend ✅ Why he still runs—even if it’s slow—and what yoga taught him about aging ✅ The belt-with-one-hole fitness philosophy ✅ His seven-year journey into veganism and back again ✅ Losing family and finding purpose in community ✅ What “respect” really means in the gloom ✅ The book that changed his life: How to Win Friends & Influence People ✅ Honest talk on singleness, leadership, and staying hopeful🔊 Sound Bites 🗣️ “I realized I was insecure at 71. That surprised me.” 🗣️ “The best friendships come when you just ask someone a question.” 🗣️ “I don’t think you’re supposed to quit life until God’s done with you.” 🗣️ “If you feel the nudge to serve, don’t ignore it.” 🗣️ “Love means my life’s better because I know you.”⏰ Timestamps 00:00 – Welcome & F3 origin story 03:00 – Cold weather, workouts, and getting named “Da Vinci” 07:00 – The belt hole rule: staying fit at 71 12:00 – Yoga, running slow, and aging with grace 17:00 – On loss, insecurity, and the search for purpose 23:00 – Relationships, How to Win Friends, and introversion 31:00 – Singleness, expectations, and faith in the unseen 38:00 – Faith turning points: prayer, angels, and Jesus’ example 44:00 – F3 leadership lessons and the power of consistency 50:00 – Legacy, servant leadership, and loving others well 60:00 – Final reflections: on names, purpose, and picking up the six

22 Juni 1h 1min

🎙️ Episode Summary In this milestone 200th episode of The Glue-OOM, hosts The Plague and Pony Express reflect on the journey that began in 2021 with a single episode idea—and grew into a movement. They discuss the mission behind the podcast, its unexpected reach, the evolving culture of vulnerability in F3, and how storytelling continues to sharpen leadership across F3 Omaha. 🧠 Highlights ✅ The origin of the podcast and its initial purpose ✅ How storytelling has helped former Site Qs reconnect ✅ The impact of sponsors and how funds are being reinvested in the PAX ✅ Why vulnerability is the heartbeat of The Glue-OOM ✅ The powerful feedback loop between listeners and featured guests ✅ Plans to continue supporting men through resources like Freed to Lead 🔊 Sound Bites 🗣 "I thought we'd be a one-and-done type of show." 🗣 "Guys have a story to tell—and there are guys who want to listen." 🗣 "This isn’t about me at all." 🗣 "We've circulated over 175 Freed to Lead books." 🗣 "I get recharged just hearing a guy talk about how he's leading." 🗣 "Some guys say, ‘I don’t have anything to say’—and then blow our minds." ⏰ Timestamps 00:00 – Opening & 200th Episode Reflection 01:00 – Why It All Started: Re-engaging Former Site Qs02:30 – Growing Past Expectations & Finding a Rhythm 03:20 – Sponsor Support & Freed to Lead Distribution05:00 – Mission & Credo: Empowering Men Through Storytelling 07:00 – Studio Shoutout & Keeping Ads Minimal 08:00 – Future Impact: Retreats, Giving Back, and New Projects 10:00 – Will There Be a Handoff? (Spoiler: No) 11:30 – The Culture of Vulnerability & What’s Ahead

15 Juni 14min

In this episode of The Glue-OOM, we hear from our man Low Flow. Through injury, grief, and life’s weight, Low Flow found new strength in the shared struggles of F3. From losing over 30 pounds to rediscovering faith, from being a dad to becoming a leader, this conversation is about what happens when a man just keeps showing up. ✨ Highlights ✅ The story behind the nickname “Low Flow” ✅ Bonding with his son through workouts and faith ✅ Post-COVID weight gain & the decision to change ✅ Morning accountability and fellowship through F3 ✅ Healing from the loss of his sister ✅ Rediscovering faith and redefining fatherhood ✅ Leadership through example—not ego ✅ Quiet leadership in the home and in the gloom 🔊 Sound Bites 🗣 "I was up to 213 pounds." 🗣 "Faith is coming back to me." 🗣 "The fellowship part is absolutely huge." 🗣 "I need to give back what I was given." 🗣 "F3 gave me more than fitness—it gave me perspective as a dad." 🗣 "Just don’t quit. That’s what I want them to see in me." ⏰ Timestamps 00:00 – Reconnecting Through Shared Memories 02:52 – The Journey to F3 and Personal Transformation 06:10 – The Evolution of Low Flow: From Nickname to Identity 08:54 – Fitness Challenges and Overcoming Obstacles 12:10 – Building Community and Fellowship in F3 14:55 – The Impact of Fitness on Mental Health 17:58 – Navigating Injuries and Recovery 21:07 – The Role of F3 in Family Dynamics 23:57 – Reflections on Male Loneliness and Connection 30:07 – Fatherhood and Fitness: A Shared Journey 36:06 – Navigating Faith: A Personal Journey 45:46 – Leadership Lessons from F3 55:58 – Transformative Moments: The Power of Change

15 Juni 57min

In this episode of The Glue-OOM, we sit down with Good Lookin, a husband, father, and leader who found his way back to health, confidence, and connection through the F3 brotherhood. From pandemic-induced burnout to running half marathons, from questioning faith to leading with purpose—this is a story for every man who’s ever felt stuck.✨ Highlights✅ COVID, mental health, and the breaking point that led him to F3 ✅ The first brutal workout and the nickname that stuck ✅ Losing 30+ pounds and gaining a new identity ✅ How pre-running deepened real friendships ✅ Rebuilding marriage and being more present at home ✅ Wrestling with faith, Catholic guilt, and rediscovering spirituality ✅ The impact of VQ and what he learned about leadership ✅ The joy of inviting others into the journey and passing the flag🔊 Sound Bites🗣 “I was in the worst shape of my life when I started.” 🗣 “I’ve lost 30 pounds—but I’ve gained way more than that.” 🗣 “Pre-run is where I got to really talk to guys.” 🗣 “My relationship with my wife and kids is just so much better now.” 🗣 “I was raised Catholic, but F3 gave me space to explore my faith without guilt.” 🗣 “I didn’t even know what a VQ was. But it changed me.” 🗣 “We don’t lead alone—and we don’t heal alone either.”⏱️ Timestamps00:00 – Intro & How Rocket Invited Him 03:00 – First Workout Experience & Nickname Origin 05:58 – Mental Health Struggles During COVID 09:03 – Community and Friendship in F3 11:57 – Losing 30 Pounds & Getting Stronger 14:54 – Downrange Travel and F3 Expansion 18:02 – Pre-Running & Building Brotherhood 21:01 – Marriage, Family, and Emotional Presence 23:58 – Impact on Parenting & Home Life 26:47 – Wrestling With Faith & Catholic Guilt 28:42 – Spiritual Growth and Brotherhood Support 32:10 – Questioning Beliefs Safely 36:30 – Support Systems During Struggle 40:29 – VQ Lessons and Leadership Confidence 54:38 – Succession Planning and Flag Pass

8 Juni 1h 1min

In this powerful episode of The Glue-OOM, we sit down with Hipster (72) and his son Rocket (40) to explore what happens when fitness, family, and faith intersect across generations.From hip replacements and toddler chaos to site leadership and legacy, this is a story about showing up, leading by example, and building a relationship rooted in shared workouts and deeper purpose.Whether you're a dad, a son, or someone simply trying to balance life and leadership, this episode offers laughs, wisdom, and insight into how F3 changes lives—one workout at a time.🔑 Episode Highlights✅ How a hip replacement (and a second chance at fitness) brought Hipster to F3 ✅ Rocket’s intimidating first Murph—and why he kept coming back ✅ The father-son bond strengthened through workouts and leadership ✅ Honest reflections on fitness, mental health, and fatherhood ✅ Why Rocket says F3 made him a better husband, dad, and friend ✅ The power of COTs to shift perspective and improve empathy ✅ Succession planning and site Q advice from two generations of leaders ✅ Why Hipster says, “You don’t need a good workout to be happy—you just need to show up.”🔊 Sound Bites🗣 "It was intimidating to join at first." 🗣 "I was in the worst shape of my life." 🗣 "Fitness has always been part of my routine." 🗣 "We're an inclusive club. We're not cliquey." 🗣 "The COTs are such a wonderful part of F3." 🗣 "You’ve got to appreciate that moment." 🗣 "I’m in a better mood and a better mindset when I do F3." 🗣 "We’ve worked out together for decades."⏱️ Timestamps / Chapters00:00 – Father-Son Dynamics in Fitness 02:58 – The Journey to F3: How It All Began 06:00 – First Impressions and Nicknames 09:04 – Fitness as a Lifelong Commitment 12:00 – The Impact of F3 on Mental Health 15:01 – Building Relationships Through F3 17:52 – Navigating Fitness After Surgery 20:55 – The Importance of Consistency in Fitness 23:50 – Fellowship and Community in F3 27:09 – Creating Lasting Friendships Through Shared Experiences 29:07 – Building Connections Through F3 31:55 – Impact on Personal Relationships 36:34 – Faith and Community in F3 40:44 – Navigating Faith Journeys 46:23 – Community Service and Involvement 49:51 – Leadership and Succession Planning 54:06 – Encouragement and Support in F3

1 Juni 1h 1min