The GLUE-OOM

🎙️ 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.”

⏰ Timestamps

00:00 – 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

🎙️ Episode Summary

What 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.”

⏰ Timestamps

00:00 – 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

🎙️ 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

🎙️ 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 Qs

02:30 – Growing Past Expectations & Finding a Rhythm

03:20 – Sponsor Support & Freed to Lead Distribution

05:00 – 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

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

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.”

⏱️ Timestamps

00:00 – 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

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 / Chapters

00:00 – 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

In this powerful episode of The Glue-OOM, we sit down with Anonymous—a man who lives off the social media grid, but fully on mission. Through his raw and thoughtful story, we explore what it means to lead quietly, show up consistently, and find strength in community—even while navigating anxiety, sobriety, and the chaos of young family life.

From growing up in Omaha and returning home with a new perspective, to parenting, marriage, faith, and fitness, Anonymous shows how being present—not performative—is the real measure of impact. With no Instagram, no Twitter, and no need for attention, he’s a reminder that leadership begins by showing up.

Episode Highlights

✅ How a no-social-media rule shaped his identity and nickname

✅ Leading a site after just 2 months in F3

✅ Sobriety, support, and spiritual growth

✅ Balancing fatherhood, marriage, and anxiety

✅ Learning from older men and different worldviews

✅ Why male friendships are critical for mental health

✅ How F3 replaced alcohol, provided structure, and rebuilt confidence

✅ The value of quiet leadership and showing up for others

✅ Advice for men navigating chaos, doubt, and the early years of parenting

Sound Bites

🗣 "You're just really open."

🗣 "I didn't know I needed something else."

🗣 "Confidence to be myself is what F3 gave me."

🗣 "Finding groups that accept you is crucial."

🗣 "It's normal—whatever we're going through."

🗣 "Don’t worry about what level you’re at. Just show up."

🗣 "You can do it alone, but it’s much harder."

🗣 "F3 offers a great environment to be consistent."

Chapters & Timestamps

00:00 – Introduction to F3 and Personal Journey

10:00 – The Impact of F3 on Relationships and Openness

20:06 – Fitness Journey and Overcoming Challenges

30:08 – Family Life and Support from F3 Community

37:15 – Building Community and Support

39:41 – Navigating Mental Health Challenges

43:59 – Journey of Sobriety and Accountability

49:46 – Spirituality and Personal Growth

55:58 – Service and Leadership Development

01:01:43 – Embracing Leadership Opportunities

01:07:26 – Encouragement for New Leaders

Summary

In this episode, we meet Razzle Dazzle, and the surprising story behind the nickname, the growth that followed, and how F3 helped reshape his life. From a flat tire to full-blown leadership, Kyle shares how a simple invite led to physical transformation, deeper friendships, and an unexpected return to faith and purpose. Whether you’re new to F3 or looking for a reason to keep posting, Kyle’s honesty about introversion, leadership, family, and "No Tassels" moments will inspire you.

Episode Highlights

✅ How a family connection (and a flat tire) brought Kyle to F3

✅ The origin of the nickname “Razzle Dazzle” and the inside joke of “No Tassels”

✅ His journey from bodyweight workouts to consistent pre-running

✅ The emotional shift F3 sparked in his attitude and home life

✅ Why Kyle says, “I have no business working out next to Farva”

✅ Bringing his kids to 2.0 workouts — and what his wife thinks of “the cult”

✅ How Free to Bleed and community service revived his faith

✅ What it means to lead a site as an introvert

✅ Why shared struggles create the strongest bonds

Sound Bites

🗣 "I had never even heard of F3."

🗣 "I just get beat up that first one."

🗣 "You're not the only one dealing with stuff."

🗣 "My morning starts off so positive."

🗣 "I have no business working out next to Farva."

🗣 "No tassels!"

Chapters & Timestamps

00:00 – Introduction and Personal Stories

01:20 – Journey to F3 and First Impressions

03:17 – Fitness Evolution and Running Experience

10:25 – Impact of F3 on Personal Life

19:30 – Family Dynamics and Involvement in F3

25:00 – Navigating Faith and Community

30:01 – Life Challenges and Personal Growth

35:05 – Leadership in F3 and Community Engagement

40:03 – The Impact of F3 on Personal Development

45:00 – Reflections on Growth and Positivity

📌 Summary

In this deeply moving episode, The Glue-OOM welcomes Stripes—a Marine veteran, high school basketball referee, father, and faithful leader in the F3 Omaha region. Stripes shares how F3 helped fill the void left after military service, guided his path through the pain of losing a child, and supported his sobriety journey. From planting the flag at Badger Point to mentoring men across the region, Stripes opens up about servant leadership, vulnerability, building community, and becoming the best version of himself—for his family, his faith, and his brothers in the gloom.

Highlights

✅ Referee nickname “Stripes” rooted in patriotism and purpose

✅ Overcame loss of a child, opening up about grief and healing

✅ Shared the impact of alcohol, choosing long-term sobriety

✅ Built a leadership legacy through the launch of Badger Point

✅ Emphasizes servant leadership and the power of example

✅ Uses F3 to fuel deeper faith, strong fatherhood, and marriage

✅ Vulnerability and discipline as core values

✅ Advocates for getting on the Q schedule—and staying on it

✅ Passionate about mentorship, second chances, and spiritual growth

✅ Encourages men to stay connected—even when injured or struggling

Sound Bites

🎤 "I forgot I can do hard things."

🎤 "I'm not asking God to bless me—I’m praying to be a blessing."

🎤 "This is the closest thing I’ve had to the Marine Corps since I left it."

🎤 "I was drinking until I wasn’t awake. That’s not who I am anymore."

🎤 "F3 didn’t just help me get fit. It helped me rebuild everything."

🎤 "Your VQ isn’t the end—it's the beginning of leadership."

⏱️ Timestamps

⏳ 00:00 – Intro at the Nomad + Stripes’ F3 Origin Story

⏳ 03:30 – Naming Story, Vulnerability on Day 1

⏳ 06:15 – Fitness Journey & Pre-run Accountability

⏳ 09:50 – Injury, Meniscus Tear, and Mental Health Challenges

⏳ 13:00 – Staying Committed While On the Mend

⏳ 16:00 – Deep Relationships & Brotherhood Across Regions

⏳ 19:00 – Filling the Marine Corps Void with F3 Camaraderie

⏳ 21:30 – Spiritual Growth, Marriage, and Parenting Impact

⏳ 28:00 – Losing a Daughter & How Faith Was Refined

⏳ 33:00 – The Journey to Sobriety & Breaking Addiction

⏳ 38:45 – Advice for Men Feeling “Sober Curious”

⏳ 43:00 – How Book Studies and Faith-Focused Conversations Changed Everything

⏳ 49:00 – Leadership Lessons from the Corps to the Gloom

⏳ 54:00 – Launching Badger Point and the Power of Gratitude

⏳ 59:00 – Secret Sauce: Why He Texted Every Attendee Every Week

⏳ 1:06:00 – Final Reflections on Faith, Identity, and Prayer