View Details

EPISODE SUMMARY

The Plague sits down with Slow Clap (Kyle Leonard) at The Nomad, joined by co-host Wait Time, for a wide-ranging conversation on six years in F3 Omaha. Slow Clap traces his path from a Minnesota hockey rink to a COVID-era first beatdown at Golden Spike, through Site Q at the Armory, a Shield Lock, and a lifetime of marriage and mentorship lessons. The episode closes with an unguarded ask for prayer — for a distant son and a mother in hospice — that turns the whole conversation from workout stories into a testimony of servant leadership under real pressure.

EPISODE HIGHLIGHTS (✅)

• 🏒 Slow Clap's roots as a competitive hockey player from Edina, MN — skating at 3, playing D3 at Bethel
• 💍 His wife's nudge into F3 during COVID for the guy-friendships he was missing working remotely
• ❄️ The nine-inch snow beatdown and 50 mph crucible wind — the workouts he remembers most
• 🙏 A powerful parking-lot moment where a prayer he offered got reciprocated by the guy he was praying for
• 👨‍👩‍👧 How F3 rippled into his family — Shield Lock dinner with wives, grandkids at the 2.0s, son-in-laws drawn in
• 💒 39 years of marriage and the "submission competition" mindset that changed everything
• 🛡️ What makes a Shield Lock actually work: consistency over perfection
• ⛪ His faith journey — accepting Christ at 13, not following as Lord until his 20s
• 🚚 The moving-day story that never happened but proves what F3 brotherhood is built to do
• 🏈 His VQ — a hockey-themed line drill at the Armory football field
• 🤝 Handing the Armory flag to Flip Cup after a night of prayer
• 🙏 Closing prayer requests: a wayward son in Oregon, and a mother recently in hospice

KEY QUOTES

🗣️ "I don't know if I can do this." — First workout,

🗣️ "One guy goes, slow clap. Perfect. It stuck."

🗣️ "I need more friends, more guy friends."

🗣️ "There's nothing more powerful though than kind of going from being in your head that you're the only person struggling with it to having some guy put his arm around you before you get back to your truck."

🗣️ "The worst thing you can be is a consumer."

🗣️ "When you're the leader of your family, that means you're the chief servant."

🗣️ "Guys that stop tend to stay stopped. And guys that keep going tend to find that margin in their life to keep working out."

"I don't want to make excuses, but it's not so much about the muscle or the willingness or the capability. It's — my knees are just killing me today."

🗣️ "I'll probably have 40, 50 pickups lined up outside our door and they'll move the whole house in a matter of an hour or two."

🗣️ "We feel like there's gotta be something to get him to look our way and say, we need you to come get us." — 1:00:15

CHAPTERS

00:00 — Mic Check & Pre-Show Setup

01:44 — Meet the Family: Son-in-Laws in the PAX

03:58 — Live at The Nomad: Intros with Wait Time

06:07 — The First Workout & the COVID On-Ramp

08:19 — A Wife's Nudge Toward Brotherhood

10:31 — Hockey Roots: Edina to Bethel

14:29 — The Naming Story & the Respect Pop-Up

21:11 — The Honest Health Check at 61

23:14 — The Sad Clown Warning: Stay Involved

26:49 — The Concentrica: Family, Shield Lock, Grandkids

28:52 — Marriage as a Submission Competition

35:15 — Whetstone: Leading From Your Own Scars

39:31 — Faith, Small Groups, and the Chief Servant

47:52 — Willing and Available: The Wolf Den & Moving-Day Story 5

1:49 — The VQ and the Armory Flag Handoff

1:00:15 — Closing Ask: Prayers for a Son and a Mother

View Details

Lead From the Back: Ditka Trades the Front Row for the Wolf Pack

🎙️ ABOUT THIS EPISODE

The Plague and co-host Stripes sit down with Ditka (Brian McCann), Site Q of the Wolf Den, for a Glue-OOM that runs from a wing-eating disaster in high school all the way to the hardest COT of his F3 life. Ditka unpacks how a West Point-bred, win-at-all-costs intensity got humbled by F3 into something he'd never learned before: how to lead from the back. Along the way he opens up about manifesting destiny with his kids, building real Shield Lock in the Wolf Pack, and carrying his father's recent Alzheimer's diagnosis with faith instead of denial.

✅ HIGHLIGHTS

• 🐻 Ditka nearly got named Squirts after a legendary X-Lax wing-eating disaster before the PAX landed on Ditka instead
• 🌧️ His first beatdown attempt got rained out — he showed up anyway the next morning at the Armory, 268 pounds and gassed
• 🏈 Sports installed a "win-at-all-costs" foxhole mentality he carried straight into healthcare SaaS sales
• 📖 "Complacency breeds failure" became his mantra after reading Good to Great — the tool that took him from good to great in every area of life
• 🔄 F3 taught him something totally new to his DNA: how to lead from the back instead of always being out front
• 👨‍👩‍👧‍👦 "McCann's Can" — the family manifesto he's installed in his kids, built on manifesting your own destiny
• 💔 The hardest COT of his F3 life: opening up to the Wolf Pack about his father's recent Alzheimer's diagnosis
• 🤝 Shield Lock built through nothing fancier than asking questions and showing up consistently for the Wolf Pack
• 🏁 His VQ at the Comps in front of 54 PAX, and passing the flag to Chugger to keep giving it away
• 🙏 Closes with a rapid fire, a Namorama, and real gratitude for the brother who got him out in the first place

💬 KEY QUOTES

🗣️ "Complacency breeds failure." — 17:29 🗣️ "F3 has been the tool for me to go from good to great in every aspect of my life." — 17:29 🗣️ "I want to be put in high-pressure situations. I want those high expectations." — 13:20 🗣️ "It taught me how to lead from the back." — 24:56 🗣️ "True leadership is knowing when to apply those different methods." — 26:48 🗣️ "We're McCann's. Why? Because we can." — 35:51 🗣️ "We can't let it define who we are. We're going to tackle it head on." — 37:43 🗣️ "I do it anyways." — 39:52 🗣️ "I can't begin to thank you enough for everything you've done for me." — 59:44

⏱️ CHAPTERS

00:00 — Prayer, Intros & Taking the Mic 00:46 — How Stripes First Got Ditka Out 04:51 — Rained Out, Then All In: The First Beatdown 06:43 — Naming Day: From Squirts to Ditka 13:20 — Foxhole Mentality: Sports, Sales & Win-at-All-Costs 17:29 — Complacency Breeds Failure: Good to Great 24:56 — Learning to Lead From the Back 32:26 — McCann's Can: Manifesting Destiny for His Kids 37:43 — The Hardest COT: His Father's Alzheimer's Diagnosis 41:31 — Shield Lock: Building the Wolf Pack 51:59 — VQ, the Flag Pass & Advice for Future Site Q's 57:48 — Rapid Fire, Gratitude & Namorama

(Hashtags go in the first comment, not the body: #F3Omaha #GloomToGlue #Brotherhood #Leadership #Omaha)

View Details

Street Dance: The Guarded Sad Clown Who Learned to Lead

🎙️ ABOUT THIS EPISODE On this episode of The Glue-OOM, host The Plague and co-host Gator sit down with Street Dance (Tony Ferguson, F3 #47), a former Site Q of Beacon Valley. Street Dance shares how a total stranger EH'd him lakeside with zero introduction, how he quietly carried 60 pounds and a guarded, closed-off mindset he didn't have a name for, and how F3 taught him the difference between looking fine and actually leading right. This one goes deep on preparedness, faith without a church building, and what it means to lead yourself before you try to lead anyone else.

✅ HIGHLIGHTS 🌊 EH'd lakeside by Speed Bump — a total stranger who never even introduced himself ⚖️ Gained 50 lbs freshman year of college, hit 260 lbs by his wedding day 💥 His VQ breakdown of "Sad Clown" hit him like a freight train 📱 Rewired his social feed and his mindset — "you are what you consume" 🚴 Sprinted four miles to rescue his wife and daughter after a blown bike tire 🧭 Cracked the Concentrica code — work-life balance is a false frame ⛪ Never a churchgoer, but found his sanctuary in the COT 🚩 Took the flag at Beacon Valley, handed it to Barstool, hit the post-leadership lull 📓 His daughter wrote in her journal about how F3 changed their family 💃 Danced with his wife in the kitchen — first time ever 🤝 Now mentoring through Teammates, eyeing a Waterloo launch

💬 KEY QUOTES 🗣️ "I finally figured out what the hell's wrong with me." 🗣️ "You are what you consume." 🗣️ "If you're not prepared fitness, then you can't lead right." 🗣️ "That's my church. And I get it every day." 🗣️ "The more you give F3, the more you get back."

⏱️ CHAPTERS 00:00 — Pre-Show Prep & Meeting Street Dance 02:10 — Who EH'd Him? The Random Lake Encounter 04:14 — The Street Dance Origin 08:30 — The Weight Gain, The Wake-Up Call 10:37 — Sad Clown Revealed 21:33 — We're All Fighting the Same Fight 26:02 — Preparedness in Action: The Bike Tire 30:48 — Cracking the Concentrica Code 42:52 — Faith, the COT, and Church Without a Building 49:38 — Taking the Flag at Beacon Valley 54:08 — The Lull After Leadership 58:30 — Third F, Mentorship, and Waterloo

View Details

EPISODE SUMMARY

On this episode of The Glue-OOM, host The Plague and co-host Gator sit down with Peel (Greg Drasinski) of Mission Forge to trace two years of transformation — from a sweat-soaked first Murph to Site Q, VQ leader, and Shield Lock brother. Peel opens up about drifting from his Catholic upbringing and finding his way back to faith through the men around him, now leading a church initiative and training for a marathon with Team World Vision. It's a conversation about overthinking, showing up before you feel ready, and letting brothers carry you until you can carry others.

EPISODE HIGHLIGHTS (✅)

• 🏃 EH'd by Escobar at the Boundary Line for a rookie Murph — pre-workout and humidity nearly took him out on day one
• 💪 Went from working out alone to "all in, 100%" within weeks of his first post
• 🛡️ Built one of his tightest Shield Locks with Escobar — five or six vacations together in two years
• ⛪ Opens up about drifting from Catholicism and finding his way back to faith through F3 brotherhood
• 🏛️ Now leads a faith initiative at his church (Water's Edge) and is training for a marathon with Team World Vision, raising support for clean water in Africa
• 🚩 Became Site Q at Mission Forge alongside Shark Week — built a system that grew the site to 1,000+ posts in two years
• 🎤 Details his VQ at Fancy Feast — nearly 30 guys showed up, and he was terrified he'd "mess it up"
• 🧠 Names his biggest personal battle as an overthinker/planner who never feels "ready" — and how F3 taught him to move anyway
• 👨‍👩‍👧‍👦 Talks candidly about "tone" struggles with his wife and kids, and being intentional with his 8- and 10-year-olds
• 🔄 Closes with rapid-fire — dream sites, least favorite exercise (burpees), and a call to keep stepping over the boundary line

KEY QUOTES

🗣️ "Your worst days are your best days... that's your best day, when you don't want to get up." — 09:58 🗣️ "It brought my faith back to me just because of the guys around me." — 14:12 🗣️ "It's okay to feel uncomfortable to get comfortable." — 41:45 🗣️ "We're gonna help you. We're not gonna let you fail." — 32:10 🗣️ "My ultimate goal is making others better. And if others get better, then I get better too." — 20:16 🗣️ "Take a chance." — 43:46

CHAPTERS

00:00 — Welcome to the Gloom 01:42 — The Boundary Line: How Peel Got EH'd 06:05 — Alone vs. Together: Why the Group Made It Stick 09:58 — Your Worst Days Are Your Best Days 14:12 — Losing and Finding Faith 16:26 — Building the Shield Lock 20:16 — Free to Lead and Making Others Better 26:11 — Leading at Water's Edge and the Marathon for Team World Vision 32:10 — The VQ at Fancy Feast 34:21 — Q-Foria and Becoming Site Q 36:27 — Running Mission Forge with Shark Week 41:45 — The Leadership Laboratory: Stepping Out Before You're Ready 45:37 — Rapid Fire and NaMoRaMa Close

KEYWORDS & HASHTAGS

F3Omaha #GloomToGlue #Brotherhood #Leadership #Omaha #ShieldLock #MissionForge #Faith

View Details

🎙️ ABOUT THIS EPISODE

The Plague and Gator sit down with Pitchfork (Bill Koch) of Trident for a story that starts with a year and a half of stalling and ends with a farm kid running one of Omaha's most storied AOs. Pitchfork walks through his First F in a freezing wind at Hallock Park, the near-miss on getting stuck with "Noodle" as a name, and the sink-or-swim four months it took him to go from FNG to Site Q. Along the way: a twin brother pushing him from a distance, a wife who does FIA, two kids with 2.0 nicknames already, and a faith journey from Lutheran confirmation to Catholic conversion that found its legs praying out loud at 0530.

✅ HIGHLIGHTS

✅ His twin brother, wife, and Double Dip spent over a year quietly recruiting him ✅ His First F at Hallock Park — 30 mph winds, no idea where to put his water bottle, Firewalker on Q ✅ How he dodged getting named "Noodle" and became Pitchfork instead, thanks to his grandpa's farm ✅ Mother Goose's late-night text that locked in his second workout ✅ Three-sport athlete in Axtell, NE who found nothing stuck again until F3 ✅ The coupon workout in the snow that nearly sent him to the ER — and six months to come back ✅ Discovering pre-runs by accident, now doing them 90% of the time ✅ Racing his twin brother from a distance — no direct competition, just mutual benchmark ✅ How marrying into FIA changed his marriage's communication ✅ His kids' 2.0 nicknames — Affinity and Raptor ✅ Taking the Trident flag four months into F3, VQ'ing in six weeks, admitting the imposter syndrome ✅ Passing the flag to Room Service and learning to let go — "it's your baby, even after you pass it" ✅ The real story behind Trident's Namorama being a "selfie-rama" ✅ His faith journey — Lutheran roots, RCIA into Catholicism, and finding the courage to pray out loud ✅ Two life lessons for any PAX: get comfortable being uncomfortable, and prepare for what you wish for ✅ Closing prayer request for his grandfather, currently hospitalized

💬 KEY QUOTES

🗣️ "I have no excuse. I have nothing going on Saturday." 🗣️ "Nobody was better than the next person." 🗣️ "I grew up on a farm... so I said my first job was a farmer — and that's how they got me Pitchfork." 🗣️ "Once you're at the bottom, you can only go one direction — so I committed." 🗣️ "It's your baby, even after you pass it." 🗣️ "Instead of be careful what you wish for — prepare for what you wish for." 🗣️ "I think it's important to ask for prayers for yourself, instead of putting other people first."

⏱️ CHAPTERS

00:00 — Cold Open & Prayer 02:07 — The Recruitment: Double Dip, Jackson Five & the Text That Sealed It 04:15 — The Pit: First Workout at Hallock Park 08:00 — Farmer, Not Noodle Man: Getting the Name Pitchfork 09:48 — Mother Goose Seals the Deal & the VQ He Almost Missed 13:23 — Axtell Roots: Three-Sport Athlete to Rec-League Drifter 15:24 — The Coupon That Nearly Broke Him & Falling for Pre-Runs 22:32 — Twin Benchmark: Racing Jackson Five From a Distance 27:02 — Second F, Coffee & Marrying a FIA 31:15 — 2.0s in the Gloom: Affinity, Raptor & Family Workouts 35:31 — Taking the Flag: Site Q, Sink-or-Swim & the Namorama Legend 43:31 — Multiplication, Faith & Final Prayers

View Details

Honey Maid: The Wholesome Leader Built from Scratch

🎙️ ABOUT THIS EPISODE The Plague and Gator welcome Honey Maid — Site Q of the Coliseum — to the Nomad for a conversation that starts funny and gets real fast. What begins as a COVID-comeback story about fat pants and an accidental marathon turns into an honest look at leadership, faith, and what it actually costs to show up for your family when everything breaks at once. This is Shield Lock in action, not theory.

✅ HIGHLIGHTS 🔹 How "Cracker" almost became his name before Honey Maid saved the day 🔹 Fat pants, Oreos, and the COVID dad-bod origin story 🔹 Jesse Itzler's "plant a flag" idea sparking a first-ever marathon at a 7:14 pace 🔹 Learning that coffee — not the workout — is where F3's magic happens 🔹 An eye tic and burnout force an honest conversation about balance 🔹 A church youth group gone wrong, and the pastor who brought him back 🔹 Taking the Coliseum flag and learning leadership isn't "lead from the front" 🔹 Son Charlie's medical crisis and wife Maggie's postpartum hospitalization 🔹 28 Coliseum PAX filling an empty Q board in seven minutes flat

💬 KEY QUOTES 🗣️ "I bought a pair of fat pants that day." 🗣️ "Nobody's gonna wait for you. Get here on time." 🗣️ "It's you and mom against the baby. The baby is the enemy." 🗣️ "My job today is just to be here with you." 🗣️ "The reality is that we are enough."

⏱️ CHAPTERS 00:00 Cold Open: Setting the Table 02:52 Welcome to the Nomad: Meet Honey Maid 05:05 The Naming Story 07:26 Fat Pants: The COVID Wake-Up Call 12:00 Planting the Flag: The Marathon Decision 16:22 Slowing Down to Build the Engine 21:34 Shield Lock and the Coffee Conversion 26:24 Marriage, the Dream Feed, and Balance 33:37 Vulnerability and the Q Source Classroom 44:55 Faith: From Black Eyes to Coming Home 51:38 Taking the Flag: Leadership Lessons 56:37 The Real Pit: Charlie, Maggie, and the Village

View Details

🎙️ ABOUT THIS EPISODE The Plague and co-host Stripes sit down at The Nomad with Brett "Biscuits" Ritter — Riptide Site Q, Wolfden veteran, girl dad of two, and one of the most quietly resilient stories in F3 Omaha. What looks like a confident, community-building leader on the other side of a site launch is actually a man who spent his first year of college hooked on opioids after major foot surgery, carrying the shame largely alone until a single advisor's ultimatum sent him home to make the hardest decision of his life. Biscuits unpacks the playground EH that pulled him back after 18 months away, the January 5th beatdown that hooked him for good, and the frustration with "open to all men" not being fully lived out that didn't produce a complaint — it produced Riptide.

✅ HIGHLIGHTS

🍪 EH'd by KOA, showed up once at Paradise, then vanished for 18 months

🏃 Completed a one-mile-a-day streak for a full year — and still stepped off the scale unhappy ⛸️ Ice skating accident at his daughter's birthday party wrecked his knee and Achilles

💊 College foot surgery led to opioid dependence, depression, and a year of silence

🚽 One advisor's ultimatum sent him home to flush every pill — cold turkey, never looked back 🏋️ A sweaty T-Swift hug in eight-degree weather on January 5th sealed the deal

🌊 Launched Riptide with Zamboni: lean into the current, don't fight it

🤝 A hard pre-run with Toto broke them open and built a brotherhood across opposite sides

⛪ Minister's kid who did bike church in California and came home to the church his dad planted

🧻 Organized a Hope Lodge paper and water drive that rolled in nearly $1,000 in supplies

🦶 Toga: reactivating toe strength and foot mechanics — the plantar fasciitis answer nobody talks about

💬 KEY QUOTES

🗣️ "I was so numb that I didn't care."

🗣️ "I flushed the pills and never looked back."

🗣️ "I'll prove you wrong."

🗣️ "We just gotta lean in and love on day one, no matter where they're coming from."

🗣️ "If you keep fighting, that's when you lose."

🗣️ "Going with it and just giving in to where God is pulling me is how I can actually make it through."

🗣️ "We want nothing but the best for each other."

🗣️ "The church is not a building. The church is the fellowship."

🗣️ "You should be pretty proud of yourself."

🗣️ "Before you quit, talk about it."

⏱️ CHAPTERS

00:00 — Cold Open & Mic Banter at The Nomad

02:09 — Meet Biscuits: KOA, Paradise, and 18 Months Gone

04:00 — The Playground EH & The One-Mile-A-Day Journey

05:50 — The Ice Skating Injury, the Achilles, and the Name Origin

10:12 — The Surgery, The Pills, and The Cold Turkey Turning Point

12:22 — Proving the Doctor Wrong: Two Marathons and a Reframed Identity

14:32 — From Observer to VQ: The Path Into F3 Leadership

18:15 — The Frustration That Built a Site: Tater Todd and "Do Something About It"

20:19 — Launching Riptide: Open to All Men and Swimming With the Current

23:35 — Co-Q With Zamboni: Logistics, Energy, and Earning Trust on the Road

25:41 — Pre-Runs, Vulnerability, and the Hard Conversation With Toto

29:44 — Family Fellowship: Jelly, Bear, Gravy, and the Wife Who Always Knows

37:26 — Faith Roots: The Right Reverend Ritter and Coming Home

41:04 — Third F: The Hope Lodge Paper and Water Drive

43:17 — Grace, Ownership, and the Story Still Being Written

45:21 — "You Should Be Pretty Proud of Yourself"

47:23 — Final Lesson: Before You Quit, Talk About It

48:00 — Rapid Fire with Stripes & Toga Explained

53:15 — Current State: New Job, In-Laws, and Prayer Requests

55:36 — Final Affirmations and Sign-Off

View Details

The Buck Stops Here: Bambi on Taking Responsibility, Building Confidence, and Leading Well

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

🎙️ ABOUT THIS EPISODE

The Plague and co-host Gator sit down at The Nomad with Phillip "Bambi" Daly — outgoing Site Q of The Village, 22-year sales veteran, husband, father of three, and half-Iron Man in training. What looks like a naturally confident man is actually a guy who spent a lifetime deliberately building it — through uncomfortable firsts, a father's improbable courage, and the steady pressure of F3 brotherhood. Bambi unpacks the hunting trip that named him, the six months it took to cross the Wild Kingdom threshold, and the leadership philosophy he's lived ever since: put in a book of work and let it speak for itself.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

✅ HIGHLIGHTS

🦌 Named in under 60 seconds — says "I like to hunt" and becomes Bambi ⏳ Six months of resistance before crossing the Wild Kingdom threshold 💪 College athlete, 22-year sales pro — built every ounce of confidence manually 😭 Lincoln Half Marathon — trained alone, raced alone, lost it at the finish line 🚗 Dad packed a bag at 22, drove from Michigan, stopped in Shelton, Nebraska 📖 Faith as a training regimen — from once a month to weekly, one rep at a time 🎤 Leadership by subtraction — give the voice away, watch the man grow 💬 The Baptize text — "Haven't seen you in a while. I miss you." That's the glue. ☀️ The cure for Sad Clown — how you choose to engage is always your call

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

💬 KEY QUOTES

🗣️ "I crossed that line completely exhausted. I left everything out there and totally lost it." 🗣️ "I try not to be the grandstanding dad. I try to put in a book of work." 🗣️ "I do not need to be the voice all the time." 🗣️ "The faith side. That was the big one. Because it humbles you." 🗣️ "How you choose to act is 100% a choice." 🗣️ "That simple text — I miss you — that's the glue."

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

⏱️ CHAPTERS

00:00 — Cold Open: Books, Injuries & AI-Generated Friends

08:27 — Meet Bambi: Outgoing Site Q of The Village

10:00 — Wild Kingdom Fall '21: The Name That Lasted Seconds

12:00 — Six Months on the Fence: The Introvert Behind the Sales Veteran

15:00 — COTs as Glue & Dad's Story from Shelton, Nebraska

19:45 — The Lincoln Half Breakdown: The Finish Line That Changed Everything

26:00 — Marriage, Kids & The Book of Work

32:00 — Taking the Flag, Ducking Q Source & The Text That Unlocked It

39:00 — Faith in the Back Seat: The Hustle Era & Coming Back

47:00 — Succession at The Village: Playing Hard to Get with Baptize

51:30 — Leadership by Subtraction: Give the Voice Away

58:00 — The Baptize Text & The Cure for Sad Clown

01:03:00 — NAMO & Closing

View Details

Every HIM Needs A Break Room | Break Room (Alex Kucera) | The Glue-OOM Ep. 251

Every man hits a season where life stops making sense.

Good job. Nice house. Busy calendar. Checking every box. And still — hollow.

For Alex "Break Room" Kucera, that season came hard. Divorce. Depression. 145 pounds. Too much alcohol. A marriage where he admitted he never put his spouse first. A longing for fatherhood he wasn't ready to carry.

And an F3 invitation from his father he kept refusing.

This episode isn't about divorce.

It's about identity.

It's about what happens when the life you thought you wanted falls apart long enough to reveal the man you were actually meant to become — and the brotherhood, the miles, the flag, and an 11-month-old daughter who is about to start remembering who her dad is that pulled him the rest of the way there.

Every HIM needs a break room. Alex Kucera became one for the PAX around him. This is how.

👥 IN THIS EPISODE

• The EH that took two years — and why Q Tip never pushed once
• First post at the Trident: pre-run, sandbags, and almost becoming "Gaylord Focker"
• Divorce, depression, and what 145 pounds of self-pity actually looks like
• Running as sanctuary — headphones on, not always playing
• Why he canceled his Orange Theory membership weeks after his first F3 post
• Q Tip at 71: one kidney, 42 years of sobriety, and a son paying close attention
• Saying yes to the Future flag mid-prerun — and meaning it 20 minutes later
• Passing the flag to someone not on his radar who wanted it badly enough to ask
• Weeping in a church pew the first time he brought his daughter to Mass
• The prayer request that lands hardest because he says it quietly

💬 KEY QUOTES

"Getting divorced was the best worst thing that ever happened to me."

"I knew I was gonna like it — but I didn't want to do it at that time in my life."

"I was 145 pounds, not eating, probably drinking too much."

"I wasn't fit to lead five years ago."

"Seeing your 71-year-old father kick ass is just awesome. It really is."

"The first time I brought my daughter to church I was sitting there weeping."

"She'll understand me as a person soon. That's what drives me to be the best version of myself."

"Life sucks occasionally. That doesn't mean it's going to suck forever."

⏱️ CHAPTERS

00:00 Welcome To The Nomad

03:00 Q Tip's Long Game — The EH That Took Two Years

08:00 Father's Day & First Post At The Trident

10:00 Pick Up The Six Before The Workout Started

12:00 The Naming Of Break Room

13:42 Divorce, Depression & The Pit

18:38 Rebuilding Through Fitness

27:00 Running, Anxiety & Hearing God

34:40 Marriage, Movement & Fellowship

40:17 Q Tip, Sobriety & Legacy

45:47 Faith, Church & Becoming Dad

51:48 The Future Flag & Leaving Well

59:18 Identity, Fatherhood & The Prayer Request

1:03:00 Name-O-Rama & Wrap

View Details

SUMMARY: The Plague and Gator sit down with Switchfoot (Mark Matulka) at The Nomad in Old Town Elkhorn — and what unfolds is one of the most layered stories of perseverance and reinvention The Glue-OOM has ever captured. A guidance counselor told him he was a trades guy. He earned two bachelor's degrees, a master's, and a law degree. He scored in the 7th percentile on his first LSAT. He passed the Nebraska Bar. He almost got denied from that same Bar over a skateboarding citation — where the listed victim was society. That citation is now framed on his desk. This is an episode about what happens when you refuse to accept someone else's ceiling, find brothers who hold you accountable, and learn that carrying a flag means being a caretaker — not a commander.

📌 EPISODE HIGHLIGHTS

✅ The EH that started at a bomb threat — ICB responded to an emergency, won over Switchfoot's son with a police cruiser, then dropped the F3 invite on the spot

✅ First workout: a Smurf followed immediately by a Stormbreaker beatdown — ICB did not ease him in

✅ The naming circle almost landed "Kickflip" — Farva held the line. Rules are rules

✅ Victim: Society — the framed skateboarding citation that nearly derailed his bar application ✅ Guidance counselor said trades, not college — two bachelor's, a master's, and a law degree later

✅ Three LSATs, a newborn, and a dying mother-in-law — he went to Creighton Law anyway ✅ A 20-year-old from South Omaha arguing American values with Fidel Castro supporters in Cuba

✅ "I know my truth" — Shark Week's throwaway joke became his personal mantra for hard days

✅ Planting the flag alone before anyone arrives — his definition of what it means to be a site Q

✅ The Mufasa lunch — before taking the Wild Kingdom flag, Mufasa reframed everything: caretaker, not commander

✅ How he picked Joe Camel as his successor — burned him on a disc pass, and that was the audition

💬 KEY QUOTES

"Two bachelor's degrees, a master's, and a law degree later — people are wrong."

"I may not be the best in the room, but I'm going to be the hardest worker."

"This isn't my site. This is our site. I'm a caretaker."

"Nobody's going to give a shit what case I won. They're going to care: did I make an impact?"

"I know my truth."

"In two years, my daughter's not going to want me to lay in her bed and bullshit about the day. I need to put first things first."

"There is a God. I am not him."

"Your health is your real 401k. If you're dead, you can't spend the money."

"Don't sell yourself short. Trust your abilities. Then get your experience."

"You're not going to grow if you're not stretched — but you're not going to grow if you're too uncomfortable either. It's that sweet spot just outside your comfort zone."

🕐 CHAPTERS

00:00 — Cold Open & Pre-Show: Rap Beefs, Jerry Springer, and P Diddy Documentaries

04:00 — The EH: How a Bomb Threat and a Police Cruiser Changed Everything

07:30 — First Workout: A Smurf, a Beatdown, and a Brutal First Mile

09:30 — The Naming: Kickflip Was Right There. Farva Said No.

12:00 — Victim: Society: The Skateboarding Citation That Followed Him Into the Bar

18:00 — The Pit: Life Before F3 — Mothballed Fitness and a Mother-in-Law's Cancer

20:00 — From Lube Tech to Law School: Metro, UNO, and Three LSATs

28:00 — Experience Over Everything: Cuba, STRATCOM, and the Governor's Office

36:00 — Accountability & Brotherhood: Scandal, Shark Week, and "I Know My Truth"

44:00 — The Third F: Faith as a Question Mark, Service as the Answer

55:00 — Leading Wild Kingdom: Planting the Flag and the Mufasa Lunch

1:01:00 — Succession, Joe Camel, and the Closing Prayer: First Things First

View Details

EPISODE SUMMARY

The Plague and special guest co-host Gator sit down with Reflux for one of the most emotionally layered episodes of The Glue-OOM to date.

What begins as a funny story about a dad getting spit up on before his first post slowly unfolds into a conversation about grief, inherited faith, male friendship, Shield Lock accountability, and the leadership courage required to stop suppressing what’s really happening underneath.

Episode 249 traces Reflux’s long road from movement without roots to surrender, alignment, and a legacy centered not on himself — but on Christ.

✅ EPISODE HIGHLIGHTS

• Splinter Cell’s persistent EH campaign finally lands.
• The Battlefield beatdown that started everything.
• The hilarious origin story behind the name “Reflux.”
• Pre-runs becoming more transformational than workouts.
• Running as stress relief and spiritual clarity.
• The hidden loneliness of career movement across five cities.
• Losing his mother at 14 and carrying her final letter for years.
• “I never felt worthy” becomes the emotional center of the episode.
• Why confession inside Shield Lock changes men.
• The hard lesson of balancing F3 with marriage and newborn realities.
• Catalyst leadership and learning to give leadership away.
• Redefining legacy through Christ instead of personal achievement.

🔥 KEY QUOTES

“The LBs just kept stacking up.”

“I really need a butt kicking.”

“As males, we need other male friends to do things with.”

“You come for the workout… now I’m all about the coffee, the faith, the COT.”

“I never prayed for myself until I was in my 30s. I never felt worthy.”

“Surrender is the word I keep coming back to.”

“Sin is everywhere… and when you share it, usually three guys go, ‘Yeah, me too.’”

“I’m John Stockton. You’re Malone. I’m giving you the ball.”

“My goal isn’t to build a legacy. My goal is to enhance the legacy of Christ.”

🧭 CHAPTERS

00:00 Welcome to The Nomad — Reflux & Gator Join The Plague

03:58Splinter Cell’s EH & The Battlefield Beatdown

06:10The Naming of Reflux0

8:00The Berm, Pre-Runs & Expanding Brotherhood

09:45Running, Stress Relief & Hearing God on Mile Five

12:30Why Men Need Male Friendship

14:00Marriage, Newborns & Learning Alignment

18:00Shield Lock, Vulnerability & Confession

29:00The Wandering Years — Five Cities & Running From Roots

34:00His Mother’s Letter & The Worthiness Struggle

42:00Catalyst Leadership & Giving the Ball Away

49:00Legacy, Christ & What Really Lasts

View Details

EPISODE SUMMARY

The Plague sits down with Yugo to unpack the story behind his F3 nickname, his journey through fitness and fellowship, and how running became more than exercise—it became survival. From managing a Porsche dealership to navigating stress, family life, and the pull of isolation, Yugo shares how the Shield Lock of F3 changed his perspective on brotherhood. The episode is a gritty reminder that acceleration happens faster when men stop trying to carry life alone.

EPISODE HIGHLIGHTS

✅ Getting EH’d by DaKine after years of resistance because of work schedule conflicts

✅ First-ever post was a massive flag pass at The Coupe

✅ The hilarious origin story behind the name “Yugo”

✅ Growing up in small-town Nebraska fixing cars because owning one meant learning to repair it

✅ Career journey from local technician to Porsche service manager

✅ Honest conversation about trades vs. traditional college paths

✅ Discovering that the real value of F3 happened during the runs—not just the workouts

✅ How running became stress relief and emotional reset during difficult seasons

✅ Mortimer and market-to-market training building deeper bonds with other PAX

✅ The power of FIA crossover relationships helping EH men into the gloom

✅ Why consistent proximity with men matters more than motivation

KEY QUOTES

“I can run anytime… then I started really chatting with the guys while you’re running.” — ~00:09:40

“If I don’t run for several days, I just generally feel bad.” — ~00:11:05

“Running outside… it’s hard to beat.” — ~00:11:15

“My first workout was a flag pass.” — ~00:02:30

“People call me Yugo everywhere.” — ~00:03:20

“I hated it at first.” — ~00:03:15

“You can basically write your own check.” — ~00:06:05

“That was my release.” — ~00:11:45

CHAPTERS

00:00 Opening at The Nomad

02:00 FIA Connections & The EH

03:00 The Story Behind “Yugo”

05:00 Growing Up Around Cars

06:30 Porsche Leadership & Trade School

08:45 Marathon Burnout & Competitive Drift

12:30 Mortimer, Brotherhood & Shared Suffering

19:30 Family Life & Relational Rhythm

29:00 Faith, Honesty & The Quiet Struggle

35:30 Boston, Goals & Reigniting Fire

38:30 Launching The Crown

44:30 Accountability & Leadership Maintenance

51:30 “You Go. I Go. We Go.”

View Details

EPISODE SUMMARY

The Plague sits down at The Nomad in downtown Elkhorn with Eric “Low Point” Ellison — one of the few men in F3 Omaha posting alongside his own father, High Point. What begins as a hilarious story about thinking F3 was “old guy stuff” unfolds into a grounded conversation about fatherhood, injuries, consistency, identity after sports, and the quiet battle to stay connected when life gets heavy. “Low Point, High Calling” is ultimately a story about inherited leadership, relational acceleration, and the men who help keep us from drifting.

EPISODE HIGHLIGHTS ✅

✅High Point EH’d his own son into F3

✅The fastest naming in COT history

✅First beatdown with Stripes at The Berm

✅Monkey humpers in Birdman’s driveway

✅Why preruns changed his entire fitness journey

✅The emotional void after college athletics ended

✅Plantar fasciitis and the danger of broken rhythm

✅The tornado moment that proved F3 community was real

✅“I’m disappointed in you” parenting philosophy

✅How F3 changed his patience at home

✅Site Q leadership lessons from Bunztown

✅“Lead from the back” philosophy

✅“See me out there. Pray I’m there.”

KEY QUOTES

“That’s old guy stuff.”

“I thought it was going to be, show up one time.”

“I could see myself doing this again.”

“I need that.”

“When you go home and the kids are screaming… today’s going to be a better day.”

“You tell your daughters they’re beautiful, and you tell your sons they have what it takes.”

“I let the people raising me down.”

“As a site Q, I’m going to be there to run every morning.”

“See me out there. Pray I’m there.”

CHAPTERS

00:00 — Welcome to The Nomad — The Plague Introduces Low Point

01:30 — High Point EHs His Son

03:00 — “That’s Old Guy Stuff”

04:00 — Stripes, Burpees & The Berm

05:00 — Fastest Naming in Circle History

08:00 — Baseball, Fitness & Discovering Preruns

15:00 — Plantar Fasciitis and the Rhythm Break

22:00 — Marriage, Kids & Becoming a Better Dad

27:00 — High Point’s Influence and Authentic Manhood

39:00 — Tornadoes, Brotherhood & Community

45:30 — Bunztown Site Q — Leading from the Back

56:00 — Injury, Drift & the Closing Ask

KEYWORDS #F3Omaha #GloomToGlue #Brotherhood #Leadership #Omaha #F3Nation #ShieldLock #SadClown #EH #Halfsy #LowPoint #HighPoint #AuthenticManhood #SiteQ #Fatherhood #Fitness #Bennington #Acceleration

View Details

🎙️ EPISODE SUMMARY

The Plague sits down with Bullseye at The Nomad—joined by Stripes—to unpack a story of survival, brotherhood, and quiet resilience. From ICU recovery and losing his vision to learning how to stand on his own again, Bullseye shares how F3 Omaha became the proving ground for his comeback. What unfolds is a raw look at how men walking beside you—step by step—can pull you out of the Gloom and into something stronger.

✅ EPISODE HIGHLIGHTS

• Bullseye’s first post at Wild Kingdom—walking while others ran
• Using a pulse oximeter mid-workout just to survive
• The untold story of PAX coordinating rides behind the scenes
• The 45-minute fall on ice that defined his fear
• Learning to walk again—two houses at a time
• Four months of avoiding the ground entirely
• The breakthrough moment: first time doing hammers on the ground
• The internal celebration nobody else saw
• Dart league travel and the origin of “Bullseye”
• Q Source, Shield Lock, and conversations that rebuilt his confidence
• The Impact Retreat moment that changed his fear of death
• Baptism, leadership, and stepping into Site Q

💬 KEY QUOTES

“I was starving for oxygen.” — Early Workout

“Nobody had a problem with me stopping.” — Early F3 Experience

“I was there for 45 minutes… not able to get up.” — The Fall

“That fear… it was real.” — The Ground Struggle

“I didn’t get on the ground for four months.” — Recovery Arc

“It was a big celebration for me internally.” — First Breakthrough

“I had a fear of death… the Impact Retreat helped me move past that.” — Faith Shift

“Where else would we ever meet?” — Brotherhood Reflection

🧭 CHAPTERS

(00:00) Opening + Nomad Setup + Stripes Joins (01:24) Meet Bullseye + First Post Story (03:00) Walking the First Workout + Oxygen Struggles (05:30) Naming Story + Dart League Background (08:00) Competitive Dart Career + Identity (10:30) Fear, Judgment, and Early Mental Battles (12:00) The Fall on Ice (The Pit Moment) (14:30) Rehab, Recovery, and Physical Limitations (17:00) ICU, Vision Loss, and The Deep Pit (23:00) Learning to Walk Again + Early Wins (36:00) Breakthroughs, Joy, and Brotherhood Moments (52:00) Faith, Impact Retreat, and Baptism (1:07:00) Site Q Leadership + Final Reflections

View Details

EPISODE SUMMARY The Plague sits down with Walleye at The Nomad to unpack a story that moves from generational struggle to leadership through brotherhood. After years of battling weight and watching his father’s trajectory, Walleye found something different in F3—accountability, consistency, and men who wouldn’t let him drift. What follows is a transformation story that proves leadership starts when a man decides his story won’t end the same way.

EPISODE HIGHLIGHTS

✅EH at UNO basketball game finally lands after years of resistance

✅First workout: chaos, connection, and instant belonging

✅Coronado as the “no man left behind” on-ramp

✅The Pit: father’s death, emotional eating, identity struggle

✅Realization: motivation fails, brotherhood doesn’t

✅94-pound weight loss journey begins

✅Formation of the O-Line (shared struggle → shared growth)

✅Shield Lock built before he even knew the term

✅Trial-and-error across AOs (no shortcuts in the Gloom)

✅Naming story: fish punch → surgery → legacy

✅Faith journey reignited after years away

✅Leadership shift: “someone built this for me”

✅Impact awareness: being on another man’s “Mount Rushmore”

✅The “last domino”: stabilizing the Third F

✅Closing: patience, growth, and continuing the work

KEY QUOTES

“I got sold that night—and I’m so glad I was.”

“There is no judgment… you will not be left alone.”

“By society standards, I’ve been an obese man.”

“When they stopped going, I stopped going.”

“F3 has changed my life and potentially saved my life.”

“It is not the workout.” “I would still go to coffee every day.”

“You want to be in a Shield Lock with guys heading in the same direction.”

“The last domino… is the Third F.”

CHAPTERS

00:00 – Pre-Show: Faith & Shield Lock Context

02:10 – EH Story: UNO Basketball Game

05:30 – First Workout: Coronado Experience

08:20 – Coronado Philosophy: No Man Left Behind

10:30 – The Pit: Weight & Family Legacy

16:50 – Breaking Point: Health & Realization

22:30 – O-Line Formation: Brotherhood Begins

31:00 – Shield Lock in Practice

38:50 – Naming Story: “Walleye”

43:00 – Faith Journey: Returning to Belief

54:30 – Leadership: Giving It Away

01:02:50 – Legacy: Impact on Other Men 01:07:00 – Closing: Third F & What’s Next

KEYWORDS & HASHTAGS #F3Omaha #GloomToGlue #Brotherhood #Leadership #Omaha #ShieldLock #SadClown #MensWork #Accountability #FitnessJourney #FaithJourney #WeightLoss #F3Nation #GiveItAway

View Details

🎬 EPISODE SUMMARY

At The Nomad, The Plague sits down with Sandworm for a conversation that starts with job loss but unfolds into a deeper story about identity, isolation, and brotherhood. After losing his footing through two layoffs, Sandworm enters a quiet Sad Clown season—until an EH pulls him into F3 at exactly the right time. What follows is a slow transformation from fitness-focused outsider to a man shaped by fellowship, Shield Lock, and a redefined sense of purpose.

🔥 EPISODE HIGHLIGHTS

• Airport layoff after 13 years at Yahoo
• The “catfish” job that exposed deeper instability
• The real Pit: unemployment, rejection, and loss of identity
• EH by Little House at the exact moment of vulnerability
• First post at Wulff Den and the Beetlejuice → Sandworm naming
• Early mindset: “This is just a workout”
• Turning point: pre-runs and coffees create real connection
• Bouncer staying back on a brutal pre-run (brotherhood in action)
• Showing up to a site at the wrong time (and staying anyway)
• Shift from performance → presence (“I’ll finish last, I don’t care”)
• Block Party / smaller groups → deeper relationships
• Formation of a Shield Lock (Billboard makes the ask)
• Studying Titus → evolving faith and leadership
• The McConaughey COT: “Someone to look up to…”
• Q-ing his home AO and releasing leadership the right way
• Still showing up—not to lead, but to serve
• Admitting he struggles to ask for help (but receives it anyway)
• Closing reflection: family, daughters, faith, and financial pressure

💬 KEY QUOTES

“He kind of pounced when I was most vulnerable.” — ~04:30

“I got catfished.” — ~11:23

“That was the struggle… when unemployment actually hit.” — ~11:40

“I was like, why are these guys just talking?” — ~27:50

“Now I’m totally that person. I’ll be last. I don’t care.” — ~28:00

“Bouncer stayed back with me the whole time.” — ~18:30

“Don’t hesitate. Worst they can say is no.” — ~41:20

“I don’t want to let anyone else down.” — ~58:40

“If you come into this thinking it’s just fitness… give it time.” — ~53:30

“Someone to look up to. Someone to look forward to. Someone to chase.” — ~53:35

🧭 CHAPTERS

1. (00:00) Cold Open & Nomad Setup
2. (02:14) Meet Sandworm — Background & Early Connection to The Plague
3. (03:30) The EH Story — Little House & Perfect Timing
4. (04:30) The First Layoff — Airport Email & Initial Optimism
5. (07:30) The Second Fall — “Catfish” Job & Real Unemployment Hits
6. (12:00) Identity Crisis — Job Loss, Motivation, and Mental Grind
7. (16:00) First Post — Wulff Den, Beatdown & Beetlejuice Naming
8. (22:00) Early F3 Experience — Fitness Focus vs Fellowship Resistance
9. (27:30) Turning Point — Pre-Runs, Coffees & Brotherhood Formation
10. (35:00) Going Deeper — Block Party, Smaller Groups & Real Connection
11. (40:00) Shield Lock Formation — Billboard’s Ask & Titus Study
12. (47:00) Faith & Leadership — Church, QSource & Spiritual Growth
13. (52:30) The McConaughey COT — Defining What a Man Needs
14. (55:00) Leadership in Action — Q-ing, Letting Go & Serving Anyway
15. (57:30–END) Closing Reflections — Family, Pressure & What Matters Most

View Details

🎙️ EPISODE SUMMARY

The Plague sits down with Big Unit to unpack a journey that started on the mound but didn’t end there. From chasing the dream of professional baseball to navigating the quiet identity loss that followed, Big Unit shares how purpose isn’t found in performance—but in alignment. What unfolds is a story of faith, brotherhood, and discovering that the real calling begins when the game ends.

✅ EPISODE HIGHLIGHTS

• EH through relationship → Robar invites him in through real life, not hype
• First post in the snow → disruption moment that breaks routine
• The Octagon beatdown → exposes the gap between strength and fitness
• Naming moment → “Big Unit” becomes identity before understanding
• Baseball journey → grinding path to pro ball without external validation
• Career-ending injury → abrupt, quiet ending with no ceremony
• Post-baseball drift → staying close to the game but not grounded in purpose
• Realization → performance ≠ identity
• F3 impact → brotherhood + structure + faith alignment
• Q Source leadership → stepping into purpose through serving others
• Fatherhood + faith → leading at home, not just in sport
• Final shift → from chasing a dream to living a calling

💬 KEY QUOTES

• “I would mask my size with strength.” — ~09:35
• “Baseball was just something I always wanted to do.” — ~21:00
• “Being a professional athlete — no one could ever take that away from me.” — ~21:45
• “I felt like I was always doing it on my own.” — ~33:49
• “The vulnerability wasn’t forced.” — ~41:30
• “He’s giving me this space right now. But I know eventually she won’t.” — ~1:09:20

🧭 CHAPTERS (CLEAN + FULL COVERAGE)

1. 00:00 – Opening: Setting the Stage at The Nomad
2. 06:00 – The EH: Robar, Snow, and Showing Up
3. 08:00 – First Beatdown: The Octagon Wake-Up Call
4. 10:30 – Naming Moment: Big Unit is Born
5. 12:30 – The Illusion: Strength vs. Real Fitness
6. 16:30 – The Baseball Grind: From Juco to Pro Ball
7. 29:30 – The Injury: When the Game Ends Suddenly
8. 32:30 – The Pit: Identity After Baseball
9. 40:00 – Brotherhood: Q Source and Leadership Growth
10. 46:00 – The Concentrica: Marriage, Kids, and Responsibility
11. 56:00 – Faith: From Background Belief to Active Leadership
12. 1:08:00 – Final Reflections: Purpose Beyond the Fastball

View Details

EPISODE SUMMARY

The Plague sits down with Canadian Bacon, a man who went from physically broken and lacking confidence to becoming a force within the F3 brotherhood. What began as a reluctant EH—and even a lie to his wife—turned into a life-altering journey where confidence was not self-built, but forged through unconditional love, accountability, and relentless brotherhood. This episode reveals how real leadership begins when a man is surrounded by others who refuse to let him fail.

EPISODE HIGHLIGHTS (✅)

• ✅ 6-month EH campaign before first post
• ✅ Rock bottom: couldn’t complete a lap
• ✅ “Leave no man behind” lived out by Folsom
• ✅ 40 lb transformation (230 → 190)
• ✅ From gasping → completing Murph
• ✅ Wife initially fears death → later embraces F3
• ✅ Morning routine disruption → marriage tension → growth
• ✅ Naming moment: Iron Chef → Canadian Bacon
• ✅ “Skinny → skinny fat → F3 man” transformation
• ✅ Confidence built through consistent proximity to other men
• ✅ Realization: fitness is for others, not self

KEY QUOTES

“I was grotesquely out of shape.” — 08:00

“I couldn’t run around that elementary school without gasping.” — 08:50

“A year later I was Murph-ing.” — 09:10

“The most important thing that happened in my life other than my wife.” — 09:25

“She thought I was going to have a heart attack and die.” — 09:50

“My body learned how to be fat.” — 15:50

“I was a skinny guy… then skinny fat… then an F3 guy.” — 16:10

“You leave no man behind.” — 08:30

📘 CHAPTERS (CLEAN VERSION)

07:30 – Episode Introduction

08:00 – EH Story & First Workout

09:30 – Rock Bottom Moment

10:00 – Marriage Tension

11:30 – Naming: Canadian Bacon

12:00 – Canadian Roots

13:30 – Marriage Journey

14:30 – Athletic Past

15:30 – Weight Gain & Drift

16:00 – Brotherhood & Transformation

25:00 – Building Consistency

35:00 – Confidence Shift

45:00 – Leadership Growth

55:00 – Final Takeaways

View Details

EPISODE SUMMARY

The Plague sits down with Beaver to unpack how a chance encounter in a park redirected a life drifting without rhythm. Through F3 Omaha, Beaver rebuilt his fitness, deepened his faith, and found a Shield Lock that kept him accountable. This episode is about engineering structure in your life when everything wants to drift.

EPISODE HIGHLIGHTS (✅)

• The park moment that changed everything
• First F3 workout and immediate struggle
• Murph beatdown and respect for shared suffering
• The origin of “Beaver” and identity alignment
• Wife’s challenge: becoming a man of faith
• Brookside Church and spiritual acceleration
• Trust and proximity through Sister Act
• Farm upbringing and outdoor DNA
• Queen battles and weight consistency struggles
• Long-term rhythm, discipline, and balance

KEY QUOTES

“I was walking… thinking about how much that sucked.” — 03:50

“Josh! What are you doing?” — 04:20

“Why don’t you come with me on Saturday?” — 04:50

“That first workout… that was rough.” — 05:30

“Second workout was even worse.” — 06:10

“I trusted him.” — 11:40

“I’m going to marry a man of faith.” — 09:50

“The odds of all this happening… it’s basically zero.” — 11:10

“You see the up and down… up and down.” — 13:40

CHAPTERS

00:00 – Intro at The Nomad

03:30 – The Park Encounter

05:15 – First F3 Workout

06:30 – Early Fitness Struggles

07:10 – The Murph Experience

08:30 – Naming: “Beaver”

09:20 – Meeting His Wife

10:30 – Faith and Brookside

11:40 – Trust and Saying Yes

12:30 – Farm Life and Athletics

13:30 – Queen and Weight Battles

15:00 – Work, Travel, and Rhythm Challenges

25:00 – Fellowship Beyond the Workout

35:00 – Growth in Leadership and Standards

45:00 – Faith, Logic, and Divine Alignment

52:00 – Balance Over Perfection

55:00 – Final Reflections and Takeaways

View Details

EPISODE SUMMARY

The Plague sits down with Dinger to unpack a transformation that goes far beyond fitness—from anxiety, poor sleep, and lack of structure to a life rebuilt through consistency, brotherhood, and daily discipline. What began with skepticism (“this might be a cult”) became a system that reshaped his health, mindset, and family life. Through vulnerability—including the loss of his brother—Dinger reveals how F3 didn’t just change his body… it gave him a framework for living.

EPISODE HIGHLIGHTS (✅)

• EH from Bernie → initial resistance
• “This might be a cult” skepticism moment
• First Berm beatdown: couldn’t complete a lap
• Snitzel’s push: forced out of comfort
• Immediate buy-in: posting 4–5x/week
• Chronic sleep issues completely resolved
• Realization: fitness impacts all 24 hours
• Social anxiety → vulnerability breakthrough
• 72-hour fast → mental discipline unlocked
• QSource shift: consumer → contributor
• Family transformation: energy, nutrition, presence
• Raw story: brother’s suicide and lifelong impact

KEY QUOTES

• “I couldn’t even make it around once.” — Berm Beatdown
• “This kind of sounds like a cult.” — Early skepticism
• “You need to run. You can’t just keep walking.” — Snitzel
• “It’s been a life-changing event for me in all aspects.”
• “I would wake up at two or three in the morning.”
• “Ever since F3… I can count on one hand the times it’s happened.”
• “It affects every hour of the day.”
• “There’s not an hour that goes by…”

CHAPTERS (FULL COVERAGE — LOCKED IN)

00:00 – Opening Banter & Studio Setup

07:30 – EH Story: Bernie Brings Him In

09:30 – “This Might Be a Cult” Resistance

10:00 – First Beatdown: The Berm Humbling

11:30 – Brotherhood Hits: Authentic Follow-Up

12:30 – Naming Story: “Dinger” Origin

13:30 – The Pit: Sleep, Weight, No Structure

15:00 – The Breakthrough: Routine Changes Everything

20:00 – Athletic Background & Competitive Edge

23:30 – Consistency Build: Walking → Running

27:00 – Discipline Expansion: Fasting & Goals

30:00 – QSource & Vulnerability Growth

40:00 – Social Anxiety → Personal Development

45:00 – Family Impact: Presence & Energy Shift

52:00 – Shield Lock & Time Tension

55:00 – The Deep End: Brother’s Story & Faith

58:00 – Reflection: Ongoing Growth & the Work Ahead

View Details

EPISODE SUMMARY

In this episode of The Glue-OOM, The Plague sits down with F3 Omaha PAX Nae Nae to unpack a journey defined by grit, faith, and leadership. From launching the AO Tombstone to grinding through multiple marathons, Nae Nae shares how chasing perfection nearly broke him and why embracing excellence changed everything. This conversation reveals how humility, ownership, and brotherhood shape a man into a leader.

EPISODE HIGHLIGHTS ✅

• The naming controversy: Double Nickel vs Nae Nae
• Martial arts journey with his sons
• Running his first marathon with only a 14-mile training run
• Finishing so late the bananas were gone
• Launching the AO Tombstone
• Leading a site for a full year
• Raising 5 kids
• The perfectionism trap in faith
• The pivot toward excellence
• Lessons from Extreme Ownership

KEY QUOTES

“Running is humbling. That’s why I keep coming back.”

“The Bible talks more about excellence than perfection.”

“You don’t want to be the guy responsible for the drop in culture.”

“Leave it better than you found it.”

“I’m not a professional… but God knows I want to be.”

CHAPTERS

00:00 — Welcome to The Nomad

03:30 — The EH That Started It All

05:30 — First Workout at The Farm

07:00 — Double Nickel vs Nae Nae

09:30 — Martial Arts and Discipline

13:30 — The Marathon Journey

21:00 — Brotherhood in F3

27:30 — Raising Five Kids

34:30 — Faith and the Perfection Trap

42:30 — Launching Tombstone

54:00 — Leadership Responsibility

1:02:00 — Learning to Give Himself Grace

View Details

EPISODE SUMMARY

In this episode, The Plague sits down with Mayme to uncover how a man who never wanted to run, never intended to lead, and never felt comfortable surrendering control became a quiet force of fellowship and transformation. Through injury, weight loss, marathon training, marriage lessons, and a steady walk of faith, Mayme discovers that leadership begins exactly where control ends. This is the story of how brotherhood formed him, challenged him, and ultimately taught him to lead like Mayme.

EPISODE HIGHLIGHTS

• How Mayme’s origin story began with excuses — and ended with leadership.
• The hilarious and iconic Chicken & Nick naming moment.
• Losing control: injury, weight gain, and the turning point with D2.
• Running he didn’t want to do → marathon he never planned to run.
• How fellowship at pace became leadership at depth.
• Marriage lessons: communication, surrender, and fighting perfectionism.
• The “control issue” he openly admits — and how F3 broke it.
• Stepping into Site Q despite hesitation and fear of leadership.
• Why brotherhood became his catalyst for faith and personal growth.
• Parenting + marriage as his prayer focus: leading at home first.

SOUND BITES

“I had all the excuses — I thought I needed to get in shape first.” — 01:51

“I hate not having control… trusting others is hard.” — 38:59

“Within a year of my first post, I ran a marathon.” — 08:00

“You feel like you're living a completely different life.” — 12:10

“F3 is a better representation of the church than some churches.” — 33:11

“When it needs to get serious, it gets serious.” — 58:20

“Parenting and marriage… that’s where I need prayer.” — 1:01:00

CHAPTERS (Aligned with the Leadership + Control Theme)

00:00 — Welcome to The Nomad

01:50 — The Excuses That Almost Kept Mayme Home

04:00 — Losing Control: The Injury That Broke His Momentum

05:20 — Brotherhood Begins: D2 Pulls Him Back

07:00 — Becoming a Runner (Against His Will)

10:50 — Mind Over Matter: Marathon in a Year

12:10 — Weight Loss, Identity Shift & A New Life

13:30 — Coffee, Conversation & Leadership at the Table

16:10 — Work, Leadership & Trusting Others in the Workplace

23:40 — Marriage, Communication & Control Surrender

29:30 — Faith Roots & The Church That Built Him

44:00 — Becoming Site Q: The Reluctant Leader Steps Up

58:00 — Brotherhood Deepens: Shield Lock + Vulnerability

1:01:00 — Where He Needs Prayer: Leading at Home

View Details

EPISODE SUMMARY

In this episode, The Plague sits down with Korver to explore his journey from college basketball sharpshooter to F3 Site Q and HIM. The conversation uncovers the mental battles, blended-family challenges, and leadership lessons that have shaped his last four years in the Gloom. Through vulnerability and grit, Korver reveals how the brotherhood has pushed him toward hard things and deeper purpose.

✅ EPISODE HIGHLIGHTS

• Firewalker EHs him for two years… and then doesn’t show up to his first post.
• Fundip delivers a brutal first workout: sprint the pond + 50-rep grinders.
• The naming: >100 threes… <10 two-pointers → Korver is born.
• College hoops → dad life → “a little out of shape” → the competitor reawakens.
• Finds his groove with running and pre-runs after JC reframes the mindset.
• The Bell Tower launch at his alma mater gives him deep nostalgia & pride.
• Marathon training: shingles, setbacks, a 6-hour grind, and breakthrough grit.
• Blended family dynamics: humility, communication, and putting kids first.
• Fellowship becomes his lifeline—Tweedy, Camel, Ratchet, Busser, OGK.
• Faith rekindled: prayer shifts focus from self to service.
• Leadership through Site Q’ing: equipping VQs, culture-building, picking up the six.
• His advice: “If you’re going through hell, keep on going.”
• Current prayer: the mental battle, especially in the winter gloom.

SOUND BITES

“It took Firewalker two years to get me out… and then he didn’t even show up.” — 03:14

“I had over 100 three-pointers and under 10 two-point shots.” — 04:49

“I was ready to do a VQ after a couple weeks. Whether it went well… I don’t know.” — 46:08 “When I’m consistently working out, I’m reaching out to guys on the way home.” — 25:26

“There are very few times I regret trying something hard.” — 52:08

“If you’re going through hell—keep on going.” — 51:02

“I never regret coming out in the morning. It’s just getting there.” — 55:03

CHAPTERS

00:00 — The Plague Welcomes Korver

01:15 — First Beatdown at The Pit

03:40 — Fundip’s Brutal Introduction

04:27 — The Naming: Becoming “Korver”

06:36 — From College Athlete to Dad Mode

08:00 — Finding His Groove & Site Growth in Sarpy

10:27 — Running > Coupons (A Scary Revelation)

12:37 — Pride & Purpose at Bell Tower

14:32 — Doing Hard Things: Marathon & 75 Hard

18:13 — Fellowship: Building His Shield Lock (Informally)

23:53 — Communication, Q Source & Family Leadership

30:58 — Blended Family: Grace, Humility & Co-Parenting

34:13 — Faith Journey & Calvary Connection

43:12 — Ironman Dreams & Future Hard Goals

46:14 — Leadership Through Site Q’ing

51:02 — Korver’s Life Advice: Keep Going Through Hell

54:36 — Current State: The Mental Battle

View Details

Summary

It started with a frisbee.

Before he was a Site Q. Before he was a software founder. Before the early mornings in the gloom.

In this episode of The Glue-OOM, Paul Yoder, known as Bambi, shares the legendary story of how hitting a deer with a frisbee earned him his name… and how choosing discomfort reshaped his leadership.

We talk about The Comfort Crisis, the isolation of entrepreneurship, leading when you don’t feel ready, walking through miscarriage and Crohn’s with your family, and the moment God told him, “I don’t need you.”

This isn’t loud leadership. It’s steady, 5:30AM discipline.

✅ Highlights

✅ The frisbee story that earned the name “Bambi” ✅ Why The Comfort Crisis pushed him into F3 ✅ Coffee, COT, and the power of real brotherhood ✅ “I don’t need you.” – the identity shift that changed everything ✅ Leading Beverly Hills without feeling ready ✅ Entrepreneurship, isolation, and the one-phone grind ✅ Fatherhood through miscarriage and Crohn’s diagnosis ✅ Why leaders must let others serve them

🎙 Clip-Ready Sound Bites

“I just wanted to prove I could do something hard.”

“I hit a deer with the frisbee… and my wife witnessed it.”

“God said, ‘I don’t need you.’ That’s when my identity shifted.”

“I never felt ready.”

“Running your own company is great… because you make all the decisions.”

“Community isn’t optional for men.”

⏱ Timestamps

00:00 – The Nomad Setup

05:30 – Avoiding the 5:30AM Gloom

07:40 – The Deer + Frisbee Origin Story

17:10 – The Book Study That Changed Everything

30:20 – “I Don’t Need You.” Identity Shift

37:40 – Miscarriage & a Child’s Prayer

45:10 – From VQ to Site Q

54:20 – Crohn’s, Fatherhood, and Prayer

View Details

E-85, joins The Glue-OOM to talk about leadership that doesn’t spike, it burns.

A former college baseball player and fuel trader, E-85 didn’t struggle with effort, he struggled with losing the team. What followed was five years of consistency, a record-setting 19-month run as Site Q, and a leadership philosophy built on giving the mic away instead of holding it.

This episode is about endurance leadership, brotherhood as fuel, and why the men who last aren’t the loudest in the circle.

✅ Highlights

✅ Why “high-octane” leadership is about endurance, not intensity ✅ The story behind the name E-85 ✅ Leading for 19 months without ripping a single beatdown ✅ Rebuilding team after college athletics ✅ Fueling Shield Locks, fatherhood, and consistency ✅ Faith practiced in the group and in the wild

🎙️ Sound Bites

• “They tagged me E-85 and that was kind of it.”
• “I didn’t lead a single beatdown. That was the point.”
• “Everything else comes easier when you do something hard early.”
• “We should do Hate pop-ups. Where are we?”
• “My church is the group setting.”

⏱️ Timestamps

00:00 – The name: Ethanol vs E-85

10:45 – Losing the team after college sports

19:30 – “Don’t modify the effort”

25:15 – CSAUPs and Woodshed leadership

35:00 – Hate pop-ups and younger men

44:15 – Brothers in the gloom

52:45 – Faith, nature, Sky Q

01:05:00 – The 19-month Site Q burn

01:17:00 – Fatherhood and staying sane

View Details

Summary In this episode of The Glue-OOM, The Plague sits down with Rooney to unpack one of the most important leadership principles a man can learn: Never worry alone. From early-morning discipline to fatherhood, faith, and leading in education, Rooney shares how brotherhood, consistency, and shared struggle have shaped the way he lives and leads. This is not about hype, shortcuts, or “alpha” nonsense. It is about showing up tired, staying accountable, leaning on other men, and refusing to carry life’s weight by yourself. If you are a dad, husband, leader, or man in a demanding season, this conversation will challenge you to stop isolating and start building real support.

✅ Highlights

✅ Why “never worry alone” is a leadership survival rule

✅ Discipline beats motivation every time

✅ How brotherhood builds emotional resilience

✅ Faith as a daily habit, not a weekend idea

✅ Leading by serving, not posturing

✅ Balancing family, work, and purpose

✅ Why F3 removes excuses and builds consistency

✅ The power of shared struggle

🎙️ Sound Bites

“I don’t feel like it, but I go anyway.”

“Motivation fades. Discipline stays.”

“Never worry alone.”

“Leadership is action-heavy, not talk-heavy.”

“I’ve never regretted showing up.”

“Brotherhood makes hard things doable.”

⏱️ Timestamps

00:00 – The Hangover speech & Rooney’s intro

04:00 – First Murph and learning humility

07:00 – Burnout, fitness, and F3

11:00 – Building discipline

15:00 – Plateau and accountability

19:00 – Coffee and connection

25:00 – Family and fatherhood

30:00 – Discipline vs motivation

33:00 – Faith and prayer

37:00 – “Never Worry Alone” principle

42:00 – Humor and leadership

46:00 – Servant leadership

52:00 – Knowing every teammate matters

57:00 – Presence and prayer

View Details

🎙 Episode Summary

What happens when a Space Force officer leaves the uniform, pushes his body too far, and realizes leadership isn’t about domination, but devotion?

In this episode of The Glue-OOM, we sit down with Star-Lord, former Space Force operator, F3 leader, and founder of one of Omaha’s strongest Shield Locks. Star-Lord opens up about discipline, brotherhood, injury, faith, and what it really means to carry the six when life hits hard.

This is a conversation about limits, humility, and the power of men showing up for each other.

✅ Episode Highlights

✅ Transitioning from the Space Force to civilian leadership

✅ Building one of F3 Omaha’s strongest Shield Locks

✅ Pushing physical limits and the reality of rhabdomyolysis

✅ Why IronPAX, Murphs, and hard things matter

✅ Vulnerability, faith, and the power of asking for help

✅ Leadership lessons from being a Site Q and Psy-Q

✅ Why community doesn’t happen by accident

🎧 Memorable Sound Bites

🗣️ “Some limits are real, and learning that changes how you lead.”

🗣️ “Leadership isn’t being out front, it’s staying with the six.”

🗣️ “I didn’t want to need anyone, turns out that was the problem.”

🗣️ “F3 didn’t just help me work out, it helped me belong.”

⏱️ Timestamps

00:01 – Welcome & naming Star-Lord

03:40 – Space Force background and military transition

07:20 – Fitness, discipline, and expectations vs reality

11:00 – Why Star-Lord seeks hard challenges

15:00 – Marathon failure, injury, and humility

20:00 – Rebuilding rhythm after burnout

23:00 – Brotherhood and the power of community

27:00 – Building the Shield Lock and Galactic Grounds

30:30 – Finding home after constant relocation

34:00 – Leadership as a Psy-Q and carrying the six

39:00 – Faith struggles and the Daily Bible Recap

45:00 – Serving the community and leading by example

50:00 – Self-doubt, growth, and getting out of your own way

57:00 – Current challenges and closing reflections

View Details

Summary In this episode of The Glue-OOM, I sit down with Smelly Cat (Chris Lantzer), a guy I’ve known for years through family ties and the Omaha brotherhood. What makes his story hit isn’t that he’s the loudest or flashiest leader in the room, it’s that he’s the kind of man who keeps doing the work when nobody’s watching. Smelly Cat shares how F3 pulled him out of drift, rebuilt his confidence through service, and gave him a crew when life got busy and friendships got thin. We dig into leadership from the back of the pack (picking up the six), the discipline required to keep showing up at 5:30am when you’re not a morning person, and how being a business owner messes with your mind during slow seasons. This one is funny, honest, and surprisingly deep. If you’ve ever felt tired, stuck, or unsure if you’re really leading well, this conversation will hit home.

✅ Highlights

✅ How Smelly Cat got his name (Phoebe from Friends)

✅ First F3 beatdown at The Maze, and getting smoked by Merkins

✅ “I’m not a morning person” and how 5:30am changed him

✅ Quiet leadership, building confidence through service

✅ The B Street Crew: brotherhood before brotherhood was trendy

✅ Starting a business and pushing through doubt in slow seasons

✅ Concentric impact: becoming more involved with kids + school

✅ Faith journey: first time praying out loud was in F3

✅ Leadership lessons from VQ + taking the flag at Main Stage

✅ “Pick up the six” vs bring the six forward (the real mission)

Sound bites

“When does it start? … 5:30 in the morning. I said you’re crazy.”

“I did 15 Merkins… then I couldn’t even get down to do one.”

“The only thing I know about massage therapy is Phoebe from Friends… you’re Smelly Cat.”

“My daughter said, ‘Dad, you used to not have many friends… now you have a lot.’”

“I knew I was in shape when I could survive one of Plague’s workouts.”

“The diet thing never really happens.”

“The first time I ever said a prayer out loud in a group was F3.”

“When you’re self-employed and it gets slow… you start doubting yourself.”

Timestamps

00:03 – Intro at The Nomad (Elkhorn)

01:20 – Smelly Cat joins the show

02:45 – How he found F3 through Long Neck

04:55 – The 5:30am barrier (not a morning guy)

06:55 – First beatdown at The Maze (Merkins, humbled fast)

09:10 – Name-o chaos: massage therapist → Smelly Cat

11:20 – The Smelly Cat callback: “What are they feeding you?”

12:50 – How he got into massage therapy (accidental start)

16:55 – Massage vs chiropractic vs PT (real differences)

23:35 – Insurance, cash practice, and how he helps PAX

27:30 – Active Wellness Massage Therapy (how to find him)

29:25 – Athlete → drift → getting back into shape

33:20 – Cholesterol/triglycerides + lab check curiosity

35:10 – Diet struggle + pizza problem

36:55 – Fellowship + the “B Street Crew” neighborhood culture

39:10 – “Dad… you used to not have friends. Now you have a lot.”

41:05 – How he builds relationships in F3

43:15 – Concentric impact: wife/kids/service mindset shift

45:20 – Shield Lock (formal vs informal accountability)

47:30 – Faith journey + Lutheran roots + church transitions

49:30 – First prayer out loud happened in F3

51:40 – QSource impact (and leading a faith discussion early)

53:45 – Leadership growth: VQ → confidence

56:00 – “Pick up the six” vs bringing the six forward

59:50 – Advice: goals, discipline, and 2ndF relationships

01:01:55 – Where he needs support: business + accountability

01:04:00 – Name-o + Smelly Cat outro

View Details

🔥 EPISODE SUMMARY

In this powerful episode of The Glue-OOM, we sit down with Flo (Jake Pflug) for a raw, honest, and deeply human conversation about leadership, surrender, addiction, fatherhood, and faith.

Flo’s story isn’t about self-optimization or grinding harder. It’s about what happens when a man reaches the end of himself, lets go of control, and discovers that real strength comes from surrender.

From overcoming alcoholism, to leading men in F3, to becoming a confident leader at work and at home, Flo shares the kind of wisdom that only comes through suffering, humility, and faithfulness.

If you’ve ever felt stuck trying to hold everything together, this episode is for you.

✅ WHAT YOU’LL LEARN IN THIS EPISODE

✅ Why self-reliance eventually breaks every leader

✅ How surrender builds confidence instead of weakness

✅ The leadership power of humility and saying “I don’t know”

✅ How accountability transforms men from the inside out

✅ Why faith, fellowship, and fitness reinforce each other

✅ What fatherhood teaches men about control, patience, and grace

✅ How suffering can become the foundation for purpose

🎙️ SOUND BITES YOU’LL REMEMBER

“I always thought I could stop whenever I wanted… until I couldn’t.”

“The desire to drink was lifted—and it never came back.”

“God’s plan is better than any plan I could come up with.”

“Confidence doesn’t come from having the answers. It comes from humility.”

“From the worst days of my life came everything good I have now.”

⏱️ TIMESTAMPS

00:00 – Introduction and history with Flo

02:00 – How Flo found F3 (without being hard-sold)

06:00 – Where the nickname “Flo” came from

08:00 – Fitness, hockey, and the struggle with consistency

14:00 – Why men crave shared suffering and brotherhood

16:30 – The loneliness most men don’t admit

20:30 – Marriage, fatherhood, and leading a growing family

24:45 – Community showing up during crisis

28:45 – Passive leadership vs. leading with confidence

30:45 – Alcohol addiction and hitting the end of self-reliance

35:30 – Surrender, faith, and lasting freedom

39:45 – Why men need accountability and brotherhood

43:30 – Leadership at work and mentoring others

49:15 – Taking the flag, leading a site, and succession planning

56:15 – Why discipline on Saturday sets the tone for life

58:20 – Final wisdom on leadership, surrender, and trust in God

View Details

🎙️ Episode Summary

What if the moment that embarrassed you most is the one that actually revealed your calling?

In this episode of The Glue-OOM Podcast, we sit down with a leader whose journey didn’t start with a title, a platform, or a plan, it started with a costume.

What followed was a transformation shaped by faith, fitness, brotherhood, and leadership.

This is a raw and honest conversation about identity, discipline, shame, community, and what it really means to live a better way as a man. We talk about how men drift into isolation, why motivation alone doesn’t work, and how connection, not perfection, changes everything.

If you’ve ever felt stuck, tired of pretending, or unsure of your purpose, this episode is for you.

✅ Highlights From This Episode

✅ How an unexpected moment became the start of a calling

✅ Why brotherhood accelerates growth more than discipline alone

✅ The role faith plays in healing shame and restoring identity

✅ Why men struggle with isolation even when life looks “successful”

✅ How fitness becomes sustainable when it’s rooted in community

✅ Leadership lessons learned without a title or checklist

✅ What it really means to live a better way as a man

🔥 Memorable Sound Bites

“I didn’t realize a costume would name me, but it revealed something deeper.”

“Brotherhood didn’t just make me stronger, it made me honest.”

“You don’t need another checklist. You need to stop hiding.”

“There’s so much freedom when you stop pretending.”

⏱️ Timestamps

00:00 – Welcome to The Glue-OOM

02:45 – The unexpected origin of the story

07:30 – From embarrassment to identity

12:10 – Fitness, discipline, and why community matters

18:40 – Why men drift into isolation

26:00 – Brotherhood as a catalyst for change

34:15 – Faith as relationship, not religion

42:00 – Leadership without perfection

49:30 – What living a better way really looks like

57:00 – Final encouragement for men who feel stuck

View Details

🎥 Transformational Leadership Starts Within: Bounty on Accountability, Faith, and Brotherhood

📌 Episode Summary

What if the most important leadership work isn’t done in boardrooms, meetings, or titles, but within?

In this episode of The Glue-OOM, Bounty shares a powerful, grounded conversation on transformational leadership, drawing from his experiences in faith, fatherhood, brotherhood, and leadership development. From earning his F3 name during his first workout to leading through accountability, discipline, and empathy, Bounty makes a compelling case that real leadership starts with self-leadership.

This is a conversation for men who want to lead better at work, at home, and in their communities, not through control or position, but through consistency, presence, and integrity.

✅ Episode Highlights

✅ What transformational leadership really looks like in everyday life

✅ Why leading yourself is the foundation of leading others

✅ How accountability and brotherhood accelerate growth

✅ The role of faith in grounding values and purpose

✅ Leadership lessons from fatherhood and marriage

✅ Why discipline compounds over time, just like interest

✅ Moving from transactional leadership to transformational impact

🎙️ Memorable Sound Bites

🗣️ “The hardest person you’ll ever lead is yourself.”

🗣️ “Accountability isn’t punishment, it’s proof someone cares.”

🗣️ “Transformational leadership starts with how you live when no one’s watching.”

🗣️ “Discipline compounds, just like interest.”

⏱️ Timestamps

00:00 – Introduction and meeting Bounty

04:40 – First F3 workout and earning the name “Bounty”

09:30 – Brotherhood and accountability in the gloom

17:45 – Fitness, discipline, and doing hard things first

26:30 – Fatherhood, presence, and being “here now”

35:50 – Brotherhood beyond the workout

45:20 – Faith, values, and raising kids with purpose

55:40 – Transformational leadership: leading yourself first

01:03:30 – Final reflections on growth, discipline, and legacy

View Details

What do you do when the pressure is on, the season feels long, and there’s no shortcut to the win?

In this episode of The Glue-OOM, Summer Catch shares how baseball, brotherhood, faith, and early mornings shaped the kind of leadership that lasts. From working in minor league baseball to leading men in F3, this conversation dives deep into what it means to lead when the bases are loaded, at home, at work, and in life.

This is a story about patience over hype, pressure over comfort, and why the best leaders aren’t made in highlight reels, they’re forged over a long season of showing up, rep after rep.

✅ What You’ll Learn in This Episode

✅ Why leadership is tested most when the pressure is highest ✅ How the “long season” mindset applies to marriage, fatherhood, and work ✅ Lessons baseball teaches about patience, discipline, and consistency ✅ Why most men quit early and how brotherhood keeps you in the game ✅ How faith deepens when life stops feeling convenient ✅ The danger of the inner “Jester” and why men must speak up ✅ What it really means to finish strong, not just start fast

🎧 Powerful Sound Bites

“Leadership shows up when the bases are loaded, not when it’s easy.” “There are no shortcuts through a long season.” “You don’t drift into becoming a good husband, father, or leader.” “Most of life isn’t a highlight reel, it’s played on the dirt.”

⏱️ Timestamps

00:00 – Welcome to The Glue-OOM 02:45 – How Summer Catch got his name 06:30 – Baseball roots and the long road of formation 11:15 – Fitness, F3, and learning to show up early 17:30 – Murphs, running, and leadership under pressure 24:10 – Brotherhood, accountability, and the power of the circle 31:00 – Fatherhood, presence, and patience at home 38:40 – Leadership lessons applied at work 45:20 – Faith, the inner Jester, and sharing your story 52:10 – Playing the long season and finishing well

View Details

🎥 SUMMARY

What happens when a quiet, 5’4” former wrestler steps into the gloom, battles injury, confronts vulnerability, leads hundreds of men, and discovers a stronger marriage, a deeper faith, and a clearer identity?

Meet Cradle — a man who learned that leadership isn’t about size, volume, or rank… it’s about showing up, opening up, and lifting up the men around you.

From his EH at the Berm to stepping into Site Q leadership at The Wolf Den, Cradle’s journey is full of courage, humor, humility, and the kind of lessons every man can use today. cradle-on-the-glue-oom

✅ HIGHLIGHTS

• ✅ How a former wrestler learned to “cradle” life’s challenges
• ✅ Rolling his ankle on week 4… and fighting back for 5 months
• ✅ Why vulnerability changed his marriage and leadership
• ✅ Lessons from Site Q leadership at The Wolf Den
• ✅ How F3 helped him communicate better with his wife
• ✅ Raising a 12-year-old son & modeling manhood
• ✅ Faith after drifting… and the slow return
• ✅ Why small workouts can be the most powerful
• ✅ The unseen impact of COTs on a man’s heart
• ✅ What every new guy needs to hear

🎙️ SOUND BITES

• “This is who God made me — 5’4”, bald, and still showing up.”
• “I heard the pop in my ankle… but I finished the workout anyway.”
• “If you’re not getting vulnerable, you’re not getting better.”
• “The COT changed how I talk to my wife — it made me open up.”
• “Leadership isn’t perfect. You screw up… and then you keep going.”
• “The Wolf Den wasn’t just a site. It was a chance to serve men.”

⏱️ TIMESTAMPS

00:00 – Opening banter & setup at The Nomad

02:20 – Cradle’s EH story at The Berm (2020 launch)

04:40 – The ankle injury that sidelined him for 5 months

07:05 – First impressions: 50 men, no connections, big impact

09:20 – Why “Cradle”? The wrestling move that became his identity

12:00 – Being 5’4”, confidence, and embracing who God made him

15:30 – Weight, health, BMI, and wanting long-term longevity

17:50 – Running, fitness evolution, and finding his groove

22:30 – How he built relationships as an introvert

25:20 – Coffee… without drinking coffee

27:40 – Impact of F3 on his marriage

31:00 – How vulnerability in COTs changed him

34:45 – Faith journey: drifting, returning, rebuilding

38:00 – Volunteering, leadership, and serving the community

41:50 – The wrestling match in his mind: becoming Site Q

45:50 – Lessons from leading The Wolf Den

50:40 – Leadership translation to work & family

57:00 – Advice to the new guy: show up, open up, engage

01:03:00 – Closing thoughts

View Details

📄 SUMMARY

In this episode, Dirt King goes full throttle into one of the most powerful stories we’ve ever captured on The Glue-OOM a raw ride through addiction, faith, recovery, fatherhood, and the brotherhood that helped him rebuild everything. From growing up on dirt bikes to the wreckage of addiction, from relapses and rehabs to the moment he finally surrendered, Dirt King’s journey shows what happens when a man stops running from his past and starts racing toward purpose. This is leadership born in the fire. This is redemption at full speed. This is victory through surrender.

✅ Highlights

✅Dirt King’s true holeshot moment — the day everything changed

✅How six rehabs couldn’t do what one moment of surrender finally did

✅Why F3 became the traction he needed after years of spinning out

✅The surprising way fatherhood saved him from a life of addiction

✅The emotional cost of relapse — and how grace rebuilt what shame broke

✅Site-Q leadership lessons from Disco (and why good leaders are good followers)

✅How faith became the engine of his recovery

✅Why sharing your story unlocks healing for other men

✅A reminder every man needs: you can’t keep what you won’t give away

🔊 Sound Bites

“I didn’t need another rehab. I needed Jesus — and brothers who wouldn’t let me quit.”

“My daughter saved my life without ever knowing it.”

“A good leader is just a good follower who kept showing up.”

“I thought guilt would keep me clean. Turns out grace did.”

“When I surrendered, that’s when victory started.”

“Disco didn’t just get me fit. It gave me a team again.”

⏱️ Timestamps

00:00 – Intro: Who is Dirt King?

02:15 – Growing up on dirt bikes & small-town sports

05:00 – Injuries, painkillers, and the slow slide into addiction

07:30 – Relapse cycles, the empty search for fulfillment

12:00 – The moment of surrender that changed everything

14:30 – First F3 beatdown & why picking up the six hooked him

18:00 – Losing 50 lbs, gaining a brotherhood

22:30 – Fatherhood, identity, and God’s unexpected rescue plan

27:45 – Marriage, forgiveness, and rebuilding trust the right way

32:00 – Finding traction in faith 37:00 – Becoming a Site-Q & lessons in humble leadership

45:00 – Why the younger generation loves Disco

50:00 – The returning FNG who crushed it 55:00 – Final reflections: Victory through surrender

View Details

Most of us carry a bogey-golfer heart — imperfect, average, and yet fully alive when we choose joy over performance. In today’s episode, Bogey shares how a spinal concussion changed his future, how golf reshaped his view of identity, and how F3 fueled a deeper sense of purpose, faith, and brotherhood.

This isn’t a story about perfection. It’s about the long game of becoming a better man.

💥 Episode Highlights

✅ A near-paralyzing football injury & the dream that changed his future

✅ Why being bad at golf became his greatest gift

✅ How F3 helped him find purpose, identity & calling

✅ The link between gratitude, faith & leadership

✅ Parenting, mentorship, and building strong young men

✅ Why community is the cure for male loneliness

✅ The long-game mindset — in golf, life & faith

🔊 Sound Bites You’ll Feel

“I stopped chasing perfection and started chasing presence.”

“Golf humbled me — and that humility saved me.”

“I didn’t need to be a good golfer to be a good man.”

“F3 didn’t just change my fitness. It changed my vision.”

⏱ Timestamp Guide

0:00 – 6:30 Who is Bogey? Origin, golf, and naming story

6:30 – 13:00The injury that changed everything

13:00 – 23:00 Vision, fatherhood & gratitude as a spiritual discipline

23:00 – 35:00 Why golf teaches leadership and humility

35:00 – 48:00 F3 brotherhood, downrange posts & community building

48:00 – End Purpose, faith, calling & legacy in motion

View Details

🎙️ The Glue-OOM | You Can’t Fake Alive: The Real Work Behind Bernie’s Leadership Story

In this episode, we sit down with Bernie (Brett Ehlers), a man whose infamous Cancun wheelchair moment earned him the name “Bernie,” but whose real story is one of discipline, integrity, brotherhood, and quiet leadership.

Bernie shows us exactly why leadership cannot be faked it has to be lived, practiced, suffered for, and built through consistency. From early fears of running, to EH’ing half of Bennington, to launching the Bullpen, to strengthening his marriage and faith, this episode dives into the real work behind becoming a man others follow.

This is the kind of leadership story men across the country need to hear.

🔥 Highlights from This Episode

✅ The Cancun moment that sparked his nickname — but didn’t define him

✅ How Bernie went from “I can’t run” to thriving in F3

✅ The leadership shift that happens when you stop pretending and start practicing

✅ Why men follow Bernie: consistency, humility, and showing up for others

✅ How he helped ignite explosive growth in Bennington

✅ Launching the Bullpen and passing the flag with purpose

✅ Fitness + fellowship + faith: how the 3 Fs reshaped his life

✅ What Bernie learned from injury, discomfort, and stepping into leadership

✅ The impact on his marriage, family, and community involvement

✅ His new career leap and why leadership means betting on yourself

💬 Sound Bites (Shareable Moments)

• “I thought I was fit… until F3 showed me the truth.”
• “You can show up looking ready, but you can’t fake alive.”
• “Most of my breakthroughs came at 5:15 a.m., suffering next to other men.”
• “Launching a site taught me this: leaders don’t hold the flag — they pass it.”
• “F3 didn’t just build my fitness. It rebuilt my faith.”

⏱️ Timestamps

00:00 – Intro: Why Bernie’s leadership story will hit home

03:20 – How Stripes invited him and the first Badger Point beatdown

05:50 – The Cancun wheelchair story (where “Bernie” was born)

08:00 – The fear of running and the moment things clicked

10:40 – Murphs, Smurfs, cardio wins, and breakthrough reps

12:30 – Injury, recovery, and leading while limited

17:00 – Coffee, connection, and the deeper fellowship

19:00 – EH’ing Bennington and watching it explode

22:30 – Relationships strengthened through intentional leadership

24:40 – Passion, community service, and building youth programs

29:00 – Marriage, parenting, and leading inside the home

33:00 – Faith awakening and praying out loud with confidence

36:00 – Launching The Bullpen and shaping its identity

46:50 – Multiplying leaders: why Bennington keeps growing

50:00 – Leadership in F3 and everyday life

56:00 – Rapid fire leadership questions

59:30 – Where Bernie needs prayer and encouragement

View Details

Description: In this episode of The Glue-OOM, we sit down with Cadbury — a pastor, runner, and leader who rediscovered his calling in the most unexpected place: the Gloom. Through humor, humility, and honest reflection, Cadbury shares how failure, faith, and fellowship reshaped his understanding of leadership.

From Easter mornings and ego battles to family life and finding rhythm, this is a story of resurrection — the rebirth of purpose, presence, and calling.

✅ What You’ll Learn in This Episode

✅ Why true leadership begins with surrender, not control ✅ How Cadbury transformed failure into faith and calling ✅ What “resurrection leadership” means in real life and work ✅ How ego, humility, and vulnerability shape great leaders ✅ The balance between work, family, and spiritual health ✅ The role of brotherhood and mentorship in male growth ✅ How to lead others by developing, not dominating ✅ What it means to live your calling every day — not just on Sundays

💬 Sound Bites

“Only do what only you can do.” “F3 taught me how to love other men — and how to let myself be loved.” “Leadership is letting go long enough for someone else to rise.” “The resurrection isn’t just a story — it’s a daily practice of becoming who God called you to be.”

⏱️ Timestamps

00:00 – Introduction & setup at The Nomad 03:45 – The move to Omaha and the search for connection 10:50 – The infamous Easter story that led to the name “Cadbury” 16:00 – Turning embarrassment into authenticity 21:00 – Lessons from injury, humility, and growth 24:00 – Building brotherhood and learning to love other men 30:00 – Leadership in ministry: “Only do what only you can do” 35:00 – Ego, boundaries, and learning to let go 42:00 – Family, faith, and balancing callings 49:00 – Bullseye’s baptism and living faith through action 56:00 – Cadbury’s faith journey: rebellion, surrender, and renewal 1:03:00 – Leadership through love and rotating influence 1:09:00 – Worship, work, and the sacredness of presence 1:14:00 – Parenting, ADHD, and prayers for patience 1:18:00 – Name-O-Rama wrap-up and reflections on purpose

View Details

Leading After the Crash: Mayday's Journey of Impact & Influence

Mayday’s story begins in the sky, flying an ultralight plane over Iowa farmland. A sudden seat cushion gets sucked into the propeller. The engine fails. The plane drops. He crashes into an alfalfa field and walks away alive.

That moment didn’t just shake his life, it shaped it.

This episode dives into what happens after the crash — how a man rebuilds his identity, strengthens his faith, leads his family, and finds brotherhood that carries him through the hard roads of life.

This is a story for any man who has ever failed, fallen, or faced a moment that forced him to decide who he will be next.

✅ What You’ll Learn

• How to lead your life after failure shakes you
• Why men need hard things to stay mentally strong
• The difference between isolation and brotherhood
• How to identify and go to war with your Jester
• The power of Shield Lock in seasons of stress
• How work, family, and faith form a legacy that lasts

🔥 Memorable Sound Bites

• “You don’t find who you are. You choose who you are.”
• “Leadership is learned in the crash, not the comfort.”
• “If you don’t add logs to the fire, the fire goes out.”
• “This life is a gift. I didn’t create it. God did.”

🕒 Timestamps

0:00 Welcome and Setup

3:28 Life Growing Up on the Farm

11:18 The Plane Crash Story

18:50 Finding F3 and the Early Struggle

24:40 The Queen, The Jester, and Fast Food Battles

31:12 Building a Family Farm and Work Ethic

40:05 The Power of Shield Lock Brotherhood

46:20 Returning to Faith and Leading Your Family

53:15 Failure, Purpose, and Choosing Who You Become

1:00:12 Final Reflections and How to Pray for Mayday

View Details

Behind the Lens of Leadership: How Polaroid Captures What Really Matters

In this episode of The Glue-OOM, we sit down with Joe “Polaroid” Willman, a creative mind and humble leader who has helped shape the F3 Omaha community from behind the scenes. From photographing Jays games to helping launch F3 websites and foundations, Polaroid shares how saying yes changed his life — transforming him from a quiet contributor to a leader who helps other men find their focus.

Polaroid’s story is one every man needs to hear — about consistency, grace, and learning to lead without needing the spotlight.

✅ What You’ll Learn in This Episode

✅ Why “saying yes” can unlock growth in every area of life ✅ How quiet, dependable leaders drive lasting impact ✅ What F3 taught Polaroid about vulnerability and belonging ✅ The power of fellowship during seasons of doubt and transition ✅ How leading behind the camera mirrors servant leadership ✅ Lessons from marriage, mentorship, and learning to give grace

🔊 Powerful Sound Bites

🎙️ “Stop saying no. Allow what’s being served to you to disrupt your day and see what comes out of it.” 🎙️ “You don’t have to be in the spotlight to lead — sometimes you lead best by listening.” 🎙️ “Grace is powerful. You’re enough — and you’re where you’re supposed to be.” 🎙️ “I love hanging with the six. You learn more from the back of the pack than the front.”

⏱️ Timestamps

00:00 – Intro: Cayman Islands, Creighton, and the birth of “Polaroid” 07:00 – Early F3 days and learning accountability 15:00 – Balancing health, work, and self-expectations 18:00 – From fitness to fellowship: finding vulnerability 23:00 – Marriage, mentorship, and learning grace 27:00 – Saying yes to leadership and finding his lane 33:00 – Growth through relationships and older mentors 39:00 – Faith, community, and Catholic roots 41:00 – Overcoming self-doubt and leading from behind 46:00 – Lessons from being a Site Q and servant leadership 53:00 – Final reflections: Dependability, patience, and the next chapter

View Details

Summary: Bryan “Patty Mayonnaise” Krajicek, a pulmonologist and father of five, spent years helping others breathe until he realized he’d lost his own breath in the chaos of work, burnout, and life. In this episode, he opens up about rediscovering faith, brotherhood, and balance through F3. From pandemic exhaustion to a 50K birthday run, Patty’s story is a powerful reminder that leadership starts with taking a breath and letting grace fill your lungs again.

✅Highlights:

✅ Why even leaders need oxygen the emotional and spiritual kind

✅ How a pulmonologist rediscovered purpose through faith and community

✅ The link between breathing, burnout, and grace under pressure

✅ Lessons on vulnerability, listening, and leading through failure

✅ How F3 brotherhood and morning workouts became therapy for the soul

✅ What “looking in your own backyard” really means for modern men

✅ The power of running, fatherhood, and forgiveness as acts of leadership

🧠 Sound Bites

“I save lives by day, but F3 helped save mine at dawn.”

“If something’s missing in your life, start by looking in your own backyard.”

“Leadership starts with listening and sometimes that means listening to your own breath.”

“Grace isn’t earned; it’s inhaled one breath at a time.”

⏱️ Timestamps

00:00 – The story behind the name “Patty Mayonnaise”

07:00 – Life as a pulmonologist during the pandemic and the burnout that followed

13:00 – Finding F3 and rediscovering his breath through brotherhood

20:00 – Running, rucking, and the healing power of movement

27:00 – Navigating divorce, blended family life, and forgiveness

33:00 – Faith through failure: lessons from Catholic to Lutheran to grace

41:00 – Leadership, humility, and the art of listening

47:00 – How a morning coffee turned into a leadership strategy

52:00 – “Look in your own backyard” — Patty’s VQ message

56:00 – Running with his son and reconnecting with his brother Skeeter

1:01:00 – Closing reflections: gratitude, grace, and giving oxygen to others

View Details

📘Description: What happens when a man who built his life on routine, work, and quiet strength steps into the chaos of transformation? Meet Steve “Vespa” Rease, a leader who found brotherhood, faith, and redemption through F3 Omaha. From divorce to rediscovering purpose, Vespa’s story is one every man needs to hear about finding courage, leading with humility, and learning that strength isn’t just physical, it’s spiritual.

✅ Highlights

✅ How Vespa overcame fear and routine to find community and purpose

✅ Why “Leave No Man Behind” changed his mindset about leadership

✅ Lessons from fatherhood, business ownership, and rebuilding after divorce

✅ How faith guided him through failure and toward redemption

✅ The importance of hard conversations, communication, and leading by example

✅ How vulnerability and brotherhood forge stronger men

🎧 Powerful Sound Bites

• “Nobody goes to the bar drunk — we all come to F3 because we need something.”
• “You can’t do it all yourself. That’s why we pick up the six.”
• “If you sense something’s wrong, don’t bury it — communicate it.”
• “Everybody’s fighting a battle. The question is: are you fighting alone?”
• “At 56, I feel stronger than ever — not because of muscle, but because of faith.”

⏱️ Timestamps

00:00 – Intro: Vespa joins The Glue-OOM

02:30 – How Cataracts and Boji EH’d him into F3 Omaha

07:00 – The origin of the nickname “Vespa” (Harley vs Scooter story)

10:40 – Early nerves, humility, and learning “Leave No Man Behind”

14:00 – Turning 56 and feeling stronger than ever

18:00 – Advice for new guys: Modify as necessary

23:00 – Shield locks, friendship, and brotherhood

26:00 – Lessons from leading his kids through example

29:00 – Divorce, communication, and faith through hard times

37:00 – God’s providence and meeting Carol at church

45:00 – Leadership takeaways from running the Wolf Den site

52:00 – Succession planning and leading others into leadership

54:30 – Final reflections: Faith, adversity, and the power of vulnerability

View Details

🎥 Summaty In this episode, we sit down with Jackson 5, a HIM whose story hits all the right notes — faith, family, and finding his rhythm in leadership. From the moment he got his F3 name to the lessons learned through leading men, Jackson 5 shares what it means to live out the ABCs of Leadership — Authenticity, Brotherhood, and Consistency. Whether you’re new to F3 or leading in the gloom every morning, this episode will remind you why leadership isn’t about perfection, it’s about presence.

✅ Highlights

✅ How Jackson 5 got his F3 name (and the story behind it)

✅ The ABCs of leadership — Authenticity, Brotherhood, Consistency

✅ Lessons on balancing family, faith, and leadership

✅ Why humor and humility are critical in leading men

✅ The power of showing up and leading from the front

✅ How F3 helped him find rhythm, focus, and calling

🔊 Sound Bites

🎙️ “Leadership isn’t about being the loudest guy in the circle — it’s about being the most consistent one.”

🎙️ “My name was a joke at first, but it became a reminder that I’m called to lead my family first.”

🎙️ “F3 taught me that the best leaders don’t command respect — they earn it through service.”

🎙️ “You can’t find your rhythm until you learn to listen to the men around you.”

🎙️ “The gloom is where I found my voice — and realized God had been tuning me for this all along.”

🕒 Timestamps

00:00 – Intro & The Story Behind “Jackson 5”

07:30 – Finding Rhythm in the Chaos of Leadership

15:45 – Family, Faith, and Early Mornings in the Gloom

24:10 – Lessons Learned from Leading Men

33:50 – Balancing Humility and Confidence

46:00 – The ABCs of Leadership in Action

55:00 – Final Thoughts: Consistency Beats Perfection

View Details

📜 Summary In this episode of The Glue-OOM, we sit down with Boss Hog, a former corrections director turned servant leader, to unpack his transformation through fitness, fellowship, and faith. From his first confused morning at Mount Olympus to leading the Sanitarium site and rediscovering purpose through community, this story is a blueprint for every man trying to find his way out of isolation and into impact.

🧭 Episode Highlights

✅ The story behind the name “Boss Hog” and his first post at Mount Olympus

✅ How he went from skeptical outsider to leading a thriving F3 site

✅ Lessons learned from “picking up the six” and the art of servant leadership

✅ Balancing marriage, family, and the early-morning grind

✅ Why vulnerability is the gateway to brotherhood

✅ How introversion became his greatest leadership strength

✅ What firing an employee taught him about courage and calling

✅ The spiritual journey: rediscovering faith through fellowship, not religion

✅ Why on-site coffee might be the most underrated leadership tool in F3

🎧 Sound Bites

“You don’t realize what you’re missing until you find it — that’s what F3 was for me.”

“F3 made me a better husband, a better father, a better leader at work.”

“You can’t pick up the six if you’re still running from your own stuff.”

“Vulnerability isn’t weakness — it’s the doorway to brotherhood.”

“Leadership is coffee, conversations, and showing up.”

⏱️ Timestamps

0:00 – Intro and Sarpy County stories

2:40 – How Boss Hog got his name

5:30 – Early fitness struggles and breakthrough moments

14:00 – Losing 30 pounds and gaining purpose

18:30 – Discovering fellowship and fighting isolation

21:00 – Balancing F3 with marriage and family life

27:30 – Shield Lock and mentorship stories (Firewalker, Low Flow, Shrewt)

30:00 – Defining family values and raising good humans

34:00 – Faith journey: from church walls to morning prayers

45:00 – Leadership lessons from site-Qing at The Sanitarium

53:00 – Translating F3 lessons into work and life

58:00 – Final reflections: vulnerability, faith, and the power of brotherhood

View Details

📺 Summary

In this episode of The Glue-OOM, we sit down with Irish Car Bomb (ICB) — a police officer, father, and respected F3 Omaha leader. From surviving divorce to chasing down suspects at 50 years old, ICB shares how F3 fitness, fellowship, and faith transformed his life, his leadership, and his legacy. This is a story of grit, accountability, and why brotherhood matters when life gets heavy.

✅ Highlights

✅ ICB’s Origin Story — from tattoos to the nickname “Irish Car Bomb”

✅ Police Life & Fitness — chasing down suspects thanks to F3 stamina

✅ Overcoming Divorce — finding brotherhood in the gloom

✅ Fatherhood & Family — raising Irish twins and supporting his daughter through heart surgery

✅ Leadership Lessons — what it’s like to site-Q two AOs at once

✅ Faith in Action — why F3’s prayers and fellowship helped fight cynicism

🎙️ Sound Bites

“You don’t realize you’re the sad clown… until you step into the gloom.”

“At 50 years old, I was still able to catch a 20-year-old suspect — thanks to F3.”

“Half the guys bringing food for my daughter’s surgery, I didn’t even know by name yet.”

“Leadership isn’t about numbers, it’s about being present and building small groups.”

⏱️ Timestamps

0:00 – Intro & ICB’s F3 nickname story

6:00 – From fitness ruts to F3 accountability

13:00 – Chasing suspects & thanking F3 for stamina

20:00 – Mental health battles in law enforcement

27:00 – Fellowship, Shield Locks & giving it away

32:00 – Divorce, fatherhood & Irish twins

49:00 – Daughter’s open-heart surgery & F3 stepping up

53:00 – Launching Boxcar & leading Oscar Mike

1:01:00 – Leadership lessons & final reflections

View Details

📖 Summary:

In this episode of The Glue-OOM, we sit down with Patrick “Amazin’” McNamara to unpack his journey from New York Mets fan to Omaha leader. From his first F3 beatdown to adopting the “Amazin’” nickname, Patrick shares how fitness, fellowship, and faith shaped his leadership, fatherhood, and outlook on life. This conversation is full of competitive grit, heartfelt reflection, and practical wisdom for any man striving to lead well.

✅ Highlights

✅ How “Amazin’” was EH’d into F3 and why his nickname has an apostrophe

✅ Lessons from leading the Disco site and engaging FNGs

✅ The balance of fitness, faith, and fatherhood as a lawyer and dad

✅ Why optimism, vulnerability, and brotherhood matter in leadership

✅ The power of community, prayer, and showing up even after setbacks

🔥 Sound Bites:

“Just because yesterday wasn’t the best, doesn’t mean tomorrow can’t be.”

“Sometimes you need a mentor, and sometimes you need to be one.”

“F3 makes you more motivated, more active, and more present for your family.”

⏱️ Timestamps:

00:00 – Intro at Old Town Elkhorn Nomad

02:00 – Amazin’s EH story and first beatdown experience

06:50 – Why the apostrophe matters in “Amazin’”

09:30 – From Orange Theory to F3: fitness and discipline

14:00 – Suit shopping, goals, and staying accountable

18:40 – Competition, Mamba mentality, and Iron Pax Challenge

23:20 – Friendships, shield lock, and community bonds

30:25 – Adoption story and fatherhood journey

42:00 – Faith, prayer, and COT moments

50:00 – Leadership, site Q lessons, and succession

57:30 – Optimism, legacy, and parting wisdom

View Details

🔥 Summary

What does it take to lead with courage, humility, and brotherhood? In this episode of The Glue-OOM, we sit down with Killians—nicknamed for his Irish roots—to unpack how F3 shaped him into a leader at home, at work, and in the community.

From launching The Ruckus to leaning into faith after loss, Killians’ story reminds us that leadership isn’t about perfection—it’s about showing up, locking shields, and leading with grit (and a bit of Irish charm).

✅ Highlights

✅ How Irish identity and humor shaped Killians’ leadership style

✅ Why The Ruckus became a model for servant leadership in F3

✅ Lessons in humility, vulnerability, and brotherhood

✅ Faith and leadership: rediscovering belief after hardship

✅ Perfectionism, failure, and the leader’s path forward

✅ Leadership insights that apply to family, work, and Shieldlocks

✅ Rapid-fire Q&A: toughest workouts, best COTs, and leadership mentors

🎧 Sound Bites

• “Leadership is being willing to go first—even if you don’t feel ready.”
• “The Ruckus taught me leadership isn’t solo—it’s shared.”
• “Faith carried me through loss—and back into leading my family.”
• “Brotherhood is the backbone of leadership. No man leads alone.”
• “Maybe it’s the Irish in me, but I believe laughter and grit belong in leadership.”

⏱️ Timestamps

00:00 – Introduction & Irish nickname story

05:00 – Brotherhood, sports, and early leadership lessons

12:00 – Rucking as an on-ramp to leadership

20:00 – Shieldlocks, fellowship, and servant leadership

23:30 – Loss, faith, and rediscovering purpose

28:00 – Perfectionism, failure, and growth as a leader

36:00 – The Irish edge: humor, grit, and community

47:00 – Launching The Ruckus and passing the flag

56:00 – Rapid Fire: toughest workouts, best COTs, leadership influences

1:00:00 – Final reflections on leadership and legacy

View Details

🎙️ Episode Summary

What do antlers, handcuffs, and Colorado mountains have in common? They all shape the origin story of Backcountry. In this raw and reflective conversation, we trace his path from almost being named “Boat Cuffs” to becoming a quiet leader in F3 Omaha. With themes of fatherhood, injury, hunting, and healing, this is a story for any man who's ever had to slow down and found strength in doing so.

✅ Highlights

✅ The infamous naming moment: Boat Cuffs vs. Backcountry

✅ A farmer’s son who ran for clarity, not competition

✅ How long runs turned into long conversations—and deep friendships

✅ The identity crisis that came with injury and recovery

✅ Fatherhood lessons passed down through hunting and hardship

✅ Why solitude isn't isolation when you're part of a brotherhood

💬 Sound Bites

“I wasn’t chasing horns. I was chasing peace.”

“They couldn’t cuff me, I had a cast.”

“Those runs weren’t just workouts. They were therapy sessions.”

“Injury didn’t break me, it redefined me.”

⏱️ Timestamps

00:00 – Welcome & First Workout Memories

04:00 – The Story Behind the Name "Backcountry"

06:00 – Hunting, Antlers & Solitude

10:00 – From Farm Life to Fitness Identity

15:00 – Pre-Run Brotherhood & Long Conversations

21:00 – The Injury That Stopped Everything

26:00 – Mental Health, Recovery & Losing the Routine

31:00 – Running with Bouncer & Building Deep Fellowship

38:00 – From High Mileage to Slow Healing

45:00 – Quiet Leadership: What He Learned When He Couldn’t Run

55:00 – Final Reflections on Legacy & Brotherhood

View Details

📺Summary

He almost got run over at his very first F3 workout. That moment gave him the name Speed Bump—but instead of slowing down, he accelerated into a journey of fitness, faith, fatherhood, and leadership.

Today, Speed Bump is not just showing up—he’s running the show. From losing 50 pounds and running half marathons, to launching Valley into one of the fastest-growing AOs in F3 Omaha, to learning how to lead at home and at work, his story is packed with lessons every man needs to hear.

This episode is about more than workouts. It’s about what happens when ordinary guys face life’s speed bumps—and use them to build momentum.

✅ Highlights:

• ✅ How Speed Bump got his name (and almost got run over)
• ✅ From 260 lbs to running 14 half marathons
• ✅ Why the smallest act of welcome can change a man’s life
• ✅ The mindset of never saying “no” to challenges
• ✅ How launching Valley made him a stronger leader
• ✅ The Diet Coke story: why little things matter in marriage
• ✅ Preparing to send his daughter to college with peace, not fear
• ✅ Carrying forward his father’s faith and legacy
• ✅ How F3 brotherhood transforms loneliness into strength

💬 Key Quotes:

“If every man had my first-week experience in F3, none of them would ever leave.”

“Khakis carried me back to the flag that first day — that welcome changed everything.”

“At some point, you realize… it’s not about the workout.”

“Every leader hits speed bumps. The key is turning them into momentum.”

⏱️ Timestamps:

0:00 – From almost run over to named Speed Bump

2:00 – First F3 workout at Oracle

6:00 – From 260 lbs to first pre-run

10:00 – Running half marathons & pushing limits

13:00 – The art of connecting with men everywhere he posts

14:30 – Losing 50 pounds and transforming his health

17:00 – Fitness, coupons, and why he never says no

19:00 – The mindset shift from participant to leader

23:00 – Launching Valley AO & stepping into Site Q leadership

25:00 – Brotherhood that heals loneliness

28:00 – Coffee, pre-runs, and how deep friendships form

29:30 – Family legacy: faith, brother, and raising daughters

33:00 – How F3 impacted his marriage and home life

34:00 – The Diet Coke story (and why small acts matter)

36:00 – Fatherhood lessons & preparing to send his daughter to college

40:00 – Practicing faith as a family & leading by example

45:00 – Vulnerability and the gift of male friendship

50:00 – How F3 leadership prepared him for work leadership

55:00 – Why brotherhood beats loneliness & despair

59:00 – Final reflections: gratitude, growth, and grace

View Details

SUMMARY

What do photography and leadership have in common? According to Tassels, everything. In this episode of the Glue-OOM Podcast, we sit down with a guy who’s usually behind the camera—capturing graduation day grins and caps in mid-air—but who’s also been quietly developing his own frame of leadership through F3 Omaha. Tassels opens up about starting his photography business from scratch, stepping up to lead in the gloom, and why a second invitation changed his life.

In this conversation you’ll hear about:

Launching a freelance business after the pandemic hit hard

The Boy Scout canoe trip that kicked off his F3 journey

What real leadership looks like before sunrise

How F3 provided brotherhood during his wife's cancer battle

Why showing up—even tired, even silent—can change lives

✅ Highlights:

📸 The story behind the name “Tassels”

🛶 Portaging gear = the wake-up call to get fit

💻 From remote work to real connection

🤝 Site‑Q, coffee convos, and the art of invitation

🧭 Leading with intention when life gets blurry

🗣️ Sound Bites:

“F3 gave me structure, but it also gave me perspective—like adjusting your focus.”

“Those guys were the first ones I told… when we got my wife’s cancer diagnosis.”

“Leadership isn’t loud. Sometimes it’s just showing up consistently.”

“Behind the camera, I see celebration. In the gloom, I see connection.”

⏱️ Timestamps:

00:00 – Welcome to The Nomad

01:19 – First Post, First Impressions

03:52 – How “Tassels” got his name

08:27 – Losing a job, finding purpose

12:44 – Starting a photo business from scratch

19:24 – Building consistency in F3

21:42 – Fellowship, coffee, and showing up

25:44 – Queen Service & wellness focus

34:55 – Sharing life’s hard stuff with the guys

57:11 – Leading with humility as Site‑Q

View Details

📹 Beyond the Hardwood: Larry Legend’s Leadership from Grief to Grit

What happens when you lose your brother… and then find 100 new ones?

In this powerful, full-length episode, we sit down with Larry Legend, a HIM of F3 Omaha who carries more than a nickname. Named after his brother’s basketball hero, his name now stands for grit, presence, and purpose.

Larry opens up about grief, growth, and how F3 became his turning point. From a random EH at Scooter’s Coffee to leading men in the gloom, this is a raw, reflective conversation about the kind of leadership that shows up quietly—and changes lives loudly.

🎙️ Whether you're grieving, growing, or leading—this one’s for you.

✅ Episode Highlights

✅ The meaning behind “Larry Legend” and how it honors his late brother 🕊️

✅ His first post, COT connection, and why he came back

✅ How vulnerability became his leadership superpower

✅ A Site Q story built on consistency, not charisma

✅ What he learned from spiritual pain and shieldlock conversations

✅ How legacy shaped his mindset as a father, friend, and follower

✅ Words to the man who's afraid to lead

🗣️ Sound Bites

“My brother loved Larry Bird. When he passed, I didn’t know who I was.”

“F3 wasn’t about burpees. It was about brotherhood.”

“If I show up, someone else will too. That’s leadership.”

“I carry his name, but I lead with my heart.”

“You don’t have to say a word—your presence is leadership.”

⏱️ Timestamps

00:00 – Welcome & coffee with The Nomad

01:45 – The story behind the nickname “Larry Legend”

04:45 – Losing his brother & navigating the grief

07:30 – Fun Dip’s invite at Scooter’s Coffee ☕

10:15 – Finding healing & connection through the gloom

14:30 – Becoming a Site Q & stepping into leadership

18:00 – Impact moments: “You’re the reason I keep showing up.”

22:00 – Fatherhood, faith & the F3 way forward

24:00 – How Larry handles hard seasons today

28:30 – Spiritual growth & vulnerability with his shieldlock

34:00 – The power of consistency & showing up in silence

38:15 – Reflections on serving others without needing recognition

42:45 – Legacy talk: How he hopes to be remembered

47:30 – Why he believes every man has a story worth hearing

52:00 – What he tells guys afraid to step into leadership

57:00 – Wrap up: “Lead with love. Live with purpose.”

View Details

Episode Summary

From bloody hands at his first workout to leading at The Berm, Schnitzel’s F3 Omaha journey is one of grit, fellowship, and faith. In this episode, he shares how Truly and Slapshot EH’d him into the gloom, the competitive drive that pulled him back week after week, and how F3 helped him show up better for his family. You’ll hear about his athletic background, his brother-in-law’s rare battle with pancreatic cancer, and how that moment ignited a deeper commitment to faith and relationships. This is a story about getting out of your comfort zone, building real connections, and finding purpose in the early morning hours.

✅ Highlights

• 💪 First workout with Mufasa: 50 burpees, bloody hands, and a sausage-factory nickname
• ⏰ Breaking the comfort zone of the warm bed & building consistency
• 🏈 From college linebacker to finding a new competitive outlet
• 🤝 Brotherhood in tough times — how F3 rallied around his family during cancer battles
• 🙏 Faith rekindled through fellowship & accountability
• 👨‍👩‍👧 Learning to be present for his wife & daughters

💬 Sound Bites

“At first, you go for the workout. Then you go for the fellowship. And eventually, you realize you can’t imagine life without it.” “

It’s not surface level with these guys — they truly care.” “

Life’s short. Stop hitting the delay button and get involved.”

⏱ Timestamps

00:00 – The Plague introduces Schnitzel

00:45 – EH story: Truly & Slapshot’s driveway pickup

02:30 – First beatdown with Mufasa & the nickname moment

06:10 – Building consistency & overcoming the comfort zone

10:45 – College football days & athletic background

13:20 – How F3 filled the “team” gap after sports

19:00 – Coupons, variety, and keeping fitness fresh

21:00 – Balancing fitness & family responsibilities

25:40 – Brotherhood in the hard seasons: cancer in the family

33:30 – How faith deepened through trials

36:40 – F3’s impact on fatherhood & presence at home

44:50 – Final reflections on purpose, faith, and brotherhood

View Details

📖 Summary:

Meet Barbwire, a High-Impact Man whose F3 Omaha journey took him from army barracks to early-morning workouts in the gloom. He shares how quitting smoking, reclaiming his health, and finding authentic brotherhood transformed his life. This episode blends humor, grit, and leadership lessons for men seeking purpose, growth, and real connections.

✅ Highlights:

✅ From “lazy bum” to one of F3 Omaha’s fittest HIMs

✅ Quit smoking after 25 years and rebuilt his health

✅ Brotherhood, coffee, and the power of accountability

✅ Leadership lessons from the military and Site Q life

✅ Fatherhood, faith, and leading with patience & love

🎤 Sound Bites:

🎤 “This was more than just a bunch of guys working out—it was real.”

🎤 “Anytime you do something that makes you better, it makes you feel good.”

🎤 “Lead with love, not yelling—and always show patience.”

⏱️ Timestamps:

0:00 – First F3 workout & naming story

6:45 – Military service & life lessons

9:00 – The wake-up call: health & quitting smoking

16:20 – Learning to slow down & listen to your body

23:40 – Fellowship, Shield Lock, and accountability

33:00 – Faith, family, and fatherhood reflections

42:00 – Site Q leadership & encouraging new runners

56:30 – Wisdom for men looking to grow

View Details

🎙️ Episode Summary What happens when you go from “I can’t get up that early” to leading a site, building deep friendships, and learning to show up for your family and yourself? In this episode, Rayban shares his F3 journey—from hesitant runner to community leader. He opens up about faith, fatherhood, mental health, and the power of just showing up (even when you don’t have it all figured out). This is a story about connection, vulnerability, and the little things that make a big difference.

✨ Highlights

• How a nudge from friends (and a Jays game) got Rayban to F3
• The “just show up” mindset that changed everything
• Building real friendships and support systems
• The impact of faith and community on personal growth
• Lessons from leadership (and why asking for help matters)
• The importance of being emotionally available—especially after loss
• How F3 helps men talk about what really matters

🔊 Sound Bites

• “Just showing up was kind of fun.”
• “I wish I could go back and change how I acted.”
• “If you’re not uncomfortable, you’re not growing.”
• “Sometimes the COTs write themselves when you’re going through something real.”

⏰ Timestamps

00:00 – Introduction and Setting the Stage

01:29 – Journey to F3: The Beginning

05:32 – First Impressions and Experiences in F3

09:07 – Building Relationships and Community

17:04 – Personal Growth and Reflection

22:25 – Impact on Family and Relationships

28:26 – Balancing Family and Fitness

30:08 – The Importance of Community Support

32:52 – Faith and Personal Growth

37:41 – Raising Kids in Faith

40:44 – Community Service and Giving Back

43:55 – Leadership Development in F3

49:51 – Lessons Learned and Personal Reflections

🙌 Like, subscribe, and share if this episode inspired you! Drop your favorite Rayban moment in the comments below.

View Details

🎙️ Episode Summary

What happens when a March Madness mixer leads to a 4:05 AM alarm clock, a beatdown in the gloom, and a community that pulls you out of “sick and tired”? In this inspiring episode, Crowdsource shares how he went from rock bottom to running half marathons, rediscovering faith, and forming deep brotherhood through F3 Omaha. This one’s for every man balancing career, fatherhood, and faith—and trying to figure out what really matters.

✨ Highlights

✅ How a casual conversation at a bar led to transformation

✅ The moment he hit “rock bottom” and changed his life

✅ Why F3’s early mornings worked better than solo workouts

✅ What it means to be truly known in a shield lock

✅ How F3 has impacted his family, faith, and confidence

✅ Leadership lessons from Fancy Feast and beyond

✅ “Don’t be Mr. Exercise King—just be real and show up”

🔊 Sound Bites

💬 “I was sick and tired of being sick and tired.”

💬 “I just needed something—anything—to chase.”

💬 “You realize what our pace was? That’s what brotherhood does.”

💬 “Every beatdown is better when they’re there.”

💬 “I want to be a 10 as a dad, a husband, at work... but something always drops.”

💬 “The best things happen organically.”

💬 “Faith isn’t about staying in a box—it’s about being willing to explore.”

⏰ Timestamps

00:00 – Welcome & Mountain Dew banter

02:00 – The bar conversation that changed everything

06:00 – First post: the pre-run, the name, the pain

10:00 – Hitting rock bottom & signing up for the Lincoln Half

16:00 – Training, group runs, and rediscovering purpose

24:00 – Building brotherhood: the origin of the “City Rats”

30:00 – From curiosity to connection: asking better questions

36:00 – F3’s unexpected impact on family life

43:00 – Exploring faith beyond tradition

52:00 – Leadership & legacy at Fancy Feast

60:00 – The battle for balance & final reflections

View Details

🎙️ 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.”

⏰ Timestamps

00:00 – 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.

View Details

🎙️ 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

View Details

🎙️ 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

View Details

🎙️ 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

View Details

🎙️ 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

View Details

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

View Details

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

View Details

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

View Details

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

View Details

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

View Details

📌 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

View Details

📌 Summary

In this powerful episode, Shingles shares his transformative journey through F3—from his first brutal workout to launching the Rampage site and building a legacy rooted in faith, discipline, and family. After years away from fitness, Shingles found renewed purpose in the brotherhood and accountability of F3. He opens up about working out with his son, navigating a crisis of faith, and learning to lead not by control, but by empowering others. Whether in his home, his church, or the gloom, Shingles models what it means to pursue growth, serve with humility, and build something that lasts.

Highlights

✅ Joined F3 in 2021 after being EH’d by a longtime friend

✅ The name “Shingles” stems from his work in roofing

✅ Overcame a crisis of faith and found new spiritual direction

✅ Building strong habits through discipline and daily decisions

✅ F3 helped him show up better as a husband, father, and leader

✅ Leads the Friday AO Rampage — built from a vision of service

✅ Talks candidly about parenting six kids and generational legacy

✅ Compares accountability in F3 to traditional church groups

✅ Embraces leadership not by control, but by empowering others

✅ Believes vulnerability is key to lasting transformation

Sound Bites

🎤 "I forgot I can do hard things."

🎤 "F3 helped me build habits that changed my life."

🎤 "Working out with my son has been incredible."

🎤 "The crisis of faith made me stronger, not bitter."

🎤 "I’m trying to build a legacy for my kids, like my dad did for me."

🎤 "Accountability in F3 hits differently than in church."

⏱️ Timestamps

⏳ 00:00 – Intro & Getting EH’d to F3

⏳ 03:00 – How the Name "Shingles" Came to Be

⏳ 06:00 – First Workouts & All-In Personality

⏳ 09:30 – Building Habits and Saying No to Old Crutches

⏳ 17:00 – Fitness, Family, and Finding Discipline

⏳ 21:00 – Comparing F3 to Church Accountability

⏳ 29:30 – Parenting, Marriage, and Six Kids

⏳ 32:00 – Working Out with His Son

⏳ 35:30 – Crisis of Faith and the Road to Redemption

⏳ 44:00 – Owning Regret and Apologizing to His Daughter

⏳ 48:40 – Service, Homeschooling, and Church Involvement

⏳ 50:10 – Launching Rampage & AO Leadership Lessons

⏳ 57:45 – Encouragement for Future Leaders

View Details

📌 Summary

Splinter shares his journey with F3, detailing his initial skepticism and eventual embrace of the community. He discusses his unique experiences stemming from his woodworking background and balancing life with eight kids. The episode highlights the importance of community, brotherhood, and the supportive environment that F3 offers. Splinter reflects on how F3 has strengthened his leadership skills and positively impacted his family dynamics. The conversation also covers the challenges and rewards of leading workouts and organizing community events within F3. Themes of personal growth, leadership transitions, and the integration of faith and fitness are explored.

📌 Takeaways

✅ Splinter was initially hesitant but became a fervent supporter of F3.

✅ Woodworking parallels: crafting projects and crafting better men.

✅ Morning workouts are essential for managing a large family and personal health.

✅ Leadership within F3 helped Splinter grow personally and spiritually.

✅ The importance of community support in balancing work, life, and fitness.

✅ Faith discussions enrich the fellowship experience at F3.

✅ Hosting large events brings unique challenges and deepens community bonds.

✅ Leadership is about more than directing; it’s about inspiring and supporting.

✅ F3’s impact extends beyond physical fitness to mental and emotional health.

📌 Sound Bites

🎤 "I was skeptical at first, but now I can’t imagine life without F3."

🎤 "Each piece of wood, like each man, has its unique grain and strengths."

🎤 "Balancing eight kids and F3? It’s all about the early morning hustle."

🎤 "Leadership at F3 has taught me patience and perseverance."

🎤 "Faith is the glue in our F3 community."

📌 Chapters

⏳ 00:00 - Introduction to Splinter and His Background

⏳ 03:10 - First Steps into F3 and Initial Hesitations

⏳ 06:15 - The Woodworker’s Approach to Building Community

⏳ 10:02 - Family Life and Leadership Lessons

⏳ 13:29 - Challenges of Organizing Large F3 Events

⏳ 17:45 - Personal Growth Through Leadership Roles

⏳ 21:58 - The Role of Faith in F3 Dynamics

⏳ 25:40 - Insights on Balancing Fitness with a Busy Family Life

⏳ 29:33 - Looking Ahead: Future Goals for F3 Involvement

View Details

Description: Join us in this heartfelt episode as Rancid, dives into his transformative journey within F3. From grappling with personal loss and mental health challenges to finding stability and support through the fellowship of F3, Rancid shares how embracing vulnerability and community leadership has reshaped his life.

Key Takeaways:

✅ Started F3 in 2019, invited by friends.

✅ Challenging First Workout: His introduction via a Murph workout made a lasting impression.

✅ Community Connection: Key to his continued engagement in F3.

✅ Regional Experiences: Showed the diverse impact of F3's community.

✅ Launching F3 Platte: Applied learned lessons in leadership and community building.

✅ Personal Challenges: Including the loss of his brother and managing bipolar disorder.

✅ Stability through Routine: How F3 helped him find balance again.

✅ Importance of Adaptability: Tailoring workouts for inclusivity.

✅ Brotherhood Support: Crucial during tough times.

✅ Leadership: Focuses on empathy and active listening.

✅ Faith and Fun: Engaging in diverse expressions of faith and keeping workouts enjoyable.

✅ Power of Storytelling: Sharing his journey to inspire and uplift others.

Sound Bites:

• "It didn't take me much to buy in."
• "The POGO 40 is very real."
• "Just keep giving it away."

Chapters:

✅ 00:00 Introduction to Rancid's Journey

✅ 02:57 First Workout and F3 Induction

✅ 08:59 Regional Influences and Community Impact

✅ 14:56 Mental Health Challenges and Personal Growth

✅ 27:14 Rediscovery and Routine in F3

✅ 31:04 Brotherhood Support and Coping with Loss

✅ 46:28 Leadership, Faith, and Community Engagement

View Details

Summary

In this conversation, Vlasic shares his journey with F3, highlighting the profound impact of brotherhood, accountability, and community on his fitness and personal growth. He discusses how F3 has transformed his approach to health, relationships, and faith, emphasizing the importance of vulnerability and support among men. The dialogue explores the dynamics of leadership, authenticity, and the role of family in his F3 experience, illustrating how these elements intertwine to create a holistic approach to well-being. In this conversation, the speakers discuss the importance of family, fitness, and faith in their lives. They share personal stories about their journeys, including the challenges of connecting with loved ones through fitness and the path to becoming a pastor. The discussion emphasizes the significance of having a moral compass, the role of community in personal growth, and the responsibilities of leadership within the F3 organization. He also highlights the value of showing up, both in fitness and faith, and the impact it has on personal and communal well-being.

Takeaways

• Introduced by a friend to F3
• Transformative impact on health and well-being
• Brotherhood drives retention
• Accountability in fitness
• Leaving no man behind
• Pastoral career influenced by F3
• Vulnerability fosters authenticity
• Family support for F3 involvement
• Morning connections with wife
• Similar life stories shared

Sound Bites

• "I was hooked after that first workout."
• "We all fear being alone. You're never alone in F3."
• "It affects every aspect of my life."
• "Just keep showing up."

Chapters

00:00 Introduction to F3 and Personal Journey

03:05 The Impact of Brotherhood in Fitness

06:02 Building Confidence Through Community

08:57 The Role of Faith and Leadership

12:07 Navigating Relationships and Authenticity

14:49 The Importance of Vulnerability and Support

17:52 Family Dynamics and F3 Participation

24:27 Family Connections and Fitness

27:14 Journey to Pastoral Ministry

30:23 Finding Purpose and Moral Compass

33:39 Reconnecting with Faith and Community

36:19 Leadership and Site Development in F3

44:57 The Importance of Showing Up

View Details

📌 Summary

✅ S’mores & Clark Kent share their journey into F3, from initial skepticism to embracing the community. ✅ They discuss the fun and unique F3 naming process, fitness improvements, and the power of accountability. ✅ F3 fosters a strong sense of brotherhood, providing support both physically and socially. ✅ The guests reflect on how F3 has positively impacted their relationships and family dynamics. ✅ Leadership transitions and re-engaging former members are key themes in maintaining F3’s growth. ✅ Faith journeys, personal growth, and the importance of encouragement in fitness and life.

📌 Takeaways

✅ S’mores took four years to join F3, while Clark Kent jumped in quickly. ✅ The naming process in F3 makes the experience fun and personal. ✅ Morning workouts are tough but incredibly rewarding. ✅ Accountability keeps members engaged and consistent. ✅ F3 fosters deep friendships that extend beyond workouts. ✅ Family involvement in F3 activities strengthens relationships. ✅ CSOP and downrange workouts offer unique community experiences. ✅ Faith journeys evolve over time, influenced by fellowship. ✅ Leadership development is vital for sustaining the F3 mission. ✅ Encouraging & re-engaging members is crucial for community growth.

📌 Sound Bites

🎤 "It's a cult, I'm not gonna do it." 🎤 "I hate s’mores. Absolutely hate them." 🎤 "I definitely see an improvement." 🎤 "I love the coffee afterwards." 🎤 "It's a friendship and accountability." 🎤 "I love the fellowship aspect of F3." 🎤 "It's cool to see how faith can meet you." 🎤 "Just do nice things for other guys."

📌 Chapters

⏳ 00:00 - Introduction to F3 and Guest Introductions

⏳ 03:06 - Personal Journeys to F3: S’mores & Clark Kent

⏳ 05:58 - First Impressions and Naming Stories

⏳ 09:01 - Navigating Workouts and Accountability

⏳ 12:08 - Fitness Improvements and Personal Growth

⏳ 14:56 - The Importance of Fellowship in F3

⏳ 18:00 - Strengthening Friendships Through F3

⏳ 21:11 - The Impact of F3 on Community and Relationships

⏳ 24:46 - Feedback and Community Engagement

⏳ 27:41 - Impact on Family and Relationships

⏳ 30:18 - Experiences with CSOP and Community Involvement

⏳ 32:48 - Downrange Workouts and Shared Experiences

⏳ 35:40 - Faith Journeys and Personal Beliefs

⏳ 49:44 - Leadership Development and Site Q Responsibilities

⏳ 51:31 - The Importance of Community Engagement

⏳ 54:06 - Leadership and Accountability in Fitness

⏳ 58:15 - Transitioning Leadership Roles

⏳ 01:00:18 - Re-engaging Former Members

⏳ 01:06:45 - Encouragement and Support in F3

View Details

Summary

In this conversation, Hindsight shares his journey with F3, discussing how he was introduced to the group and his initial experiences. He reflects on his fitness journey, the importance of community and accountability, and how F3 has impacted his relationships with other men. Hindsight also opens up about personal grief and the cultural expectations of masculinity, exploring how these experiences shape his interactions within both F3 and traditional men's groups. The discussion highlights the unique aspects of F3 that foster deeper connections among men, including the concept of Shield Lock and the impact on family relationships. In this conversation, the speakers discuss the importance of community involvement in emotional healing, the journey of faith and personal growth, and the challenges of maintaining one's identity amidst life's struggles. They emphasize the significance of confidence, the necessity of wrestling with faith, and the value of reaching out to others for support. The discussion also touches on leadership within community groups and the ongoing journey of grief and parenting.

Takeaways

• Hindsight was EH'd by Tightlip and found community in F3.
• Fitness accountability is crucial for maintaining motivation.
• Building relationships in F3 requires intentional effort.
• Grief can be difficult for men to process due to societal expectations.
• F3 provides a unique environment for open conversations about life.
• Comparing F3 to traditional men's groups reveals key differences in engagement.
• Shield Lock fosters deeper connections among men in F3.
• The importance of community support during challenging times is emphasized. Community involvement has been crucial for emotional healing.
• Confidence gained from community activities can improve personal life.
• It's important to express emotions and take them to God.
• Wrestling with faith is a part of the journey.
• Identity should not be tied to job titles or external validation.
• Leadership in community requires perseverance and authenticity.
• Reaching out to others can lead to unexpected connections.
• Grief is an ongoing process that requires support.
• Personal growth often comes from challenging experiences.
• Faith can coexist with doubt and questioning.

Sound Bites

• "You can just show up and be there."
• "Community involvement has helped me work through emotions."
• "Confidence has been pivotal in improving my life."
• "It's okay to have those emotions and take them to God."
• "Reach out to guys; you don't know where it will go."

Chapters

00:00 Introduction to Hindsight and F3

02:43 The Journey to F3: EH Stories and First Impressions

06:54 Fitness Journey: From Running to F3

10:34 Building Relationships: The Importance of Community

12:15 Navigating Grief: Personal Experiences and Masculinity

20:27 Comparing Men's Groups: F3 vs. Traditional Groups

25:02 Shield Lock: Building Deeper Connections

28:18 Impact on Family: Relationships with M and 2.0s

30:00 Community and Emotional Healing

34:37 Faith Journey and Personal Growth

41:10 Wrestling with Faith and Identity

47:31 Advice for Men Seeking Identity

50:22 Leadership in Community

57:32 Encouragement and Support

View Details

Summary

In this conversation, House Party shares his journey with F3, discussing how he got involved, the challenges he faced, and the impact of fitness on his mental health. He reflects on the importance of fellowship within the F3 community and how it has helped him build relationships. As a new father, he also talks about the adjustments he is making in prioritizing family while balancing work and personal growth. In this conversation, the speakers explore the complexities of family life, marriage, and the journey of fatherhood. They discuss the importance of financial stability in family planning, the evolving nature of spirituality, and the significance of community support. The dialogue also touches on leadership within community initiatives and the challenges of balancing personal and professional responsibilities. The speakers share personal anecdotes and insights, emphasizing the value of connection and support in navigating life's challenges.

Takeaways

• House Party's journey with F3 began over three years ago.
• The name 'House Party' originated from how he met his wife.
• Fitness has a significant impact on mental health and clarity.
• Fellowship in F3 provides essential support and relationships.
• It's important to focus on what you can control in life.
• House Party emphasizes the importance of family and personal connections.
• He experienced a peak in fitness and mental state during 2022.
• Adjusting to fatherhood requires finding balance and prioritizing family.
• The F3 community offers a unique environment for personal growth.
• House Party acknowledges the challenges of opening up to others. Feedback from family can be less frequent than from work.
• Financial stability often influences the timing of starting a family.
• Parenthood brings both challenges and blessings.
• Community support can fill spiritual voids.
• Leadership opportunities can enhance personal growth.
• Balancing family and community involvement is challenging but rewarding.
• Building relationships in leadership roles can be beneficial.
• Succession planning is crucial for community initiatives.
• Prayer and support for loved ones dealing with illness is important.
• Vulnerability in sharing personal struggles fosters connection.

Chapters

00:00 Introduction to House Party and His Journey

09:10 Mental Health and Fitness Connection

25:36 Adjusting to Fatherhood and Family Priorities

30:44 Financial Stability and Family Planning

39:30 Community Service and Involvement

45:15 Building Relationships in Leadership

50:49 Closing Thoughts and Support Requests

View Details

📌 Summary

Daaaaa Fridge shares his journey through fitness, community, and personal growth. He discusses his transition from CrossFit to F3, the challenges he faced in running, and the importance of fellowship in his fitness journey. Da Fridge emphasizes the significance of building relationships within the F3 community and how it has positively impacted his life. He reflects on his competitive nature and the support he receives from his family and friends as he continues to pursue his fitness goals. He shares his personal journey through fertility challenges, emphasizing the importance of faith and community support. He discusses how his relationship with his wife has deepened their faith and how they navigate the emotional landscape of trying to conceive. Fridge also reflects on his leadership experiences within the F3 community, highlighting the significance of engaging with others and fostering connections. The conversation concludes with a focus on vulnerability and the need for support during difficult times, particularly around the holidays.

📌 Takeaways

✅ Da Fridge's journey began with a desire for better fitness.

✅ He transitioned from CrossFit to F3 for a more cardio-focused routine.

✅ Running a half marathon was a significant personal achievement for him.

✅ Fellowship and community support are crucial in his fitness journey.

✅ Fridge enjoys connecting with different groups within F3.

✅ He emphasizes the importance of pushing oneself in workouts.

✅ His competitive nature drives him to improve continuously.

✅ He values the relationships built through shared fitness experiences.

✅ Support from his wife has been instrumental in his journey.

✅ Fridge believes in the power of community to uplift and motivate.

✅ Fertility challenges can be isolating, but sharing experiences helps.

✅ Faith plays a crucial role in coping with life's challenges.

✅ Community support is vital during difficult times.

✅ It's important to pray not just in tough times, but also in good times.

✅ Leadership involves listening and engaging with others.

✅ Building relationships is key to community involvement.

✅ Being vulnerable can inspire others to reach out for help.

✅ Faith can be a guiding force in personal struggles.

✅ Celebrating small victories is important in the journey of faith.

✅ Encouraging others to share their stories fosters connection.

📌 Sound Bites

🎤 "I fell in love right away." 🎤 "I just wanted to go and I had to walk a little bit." 🎤 "I just felt like doing it." 🎤 "I think things have kind of fallen off a little." 🎤 "I try to kind of get up to stuff." 🎤 "I just love connecting just in beat downs." 🎤 "It's all in his timing." 🎤 "You can get through this, you know he's there." 🎤 "I always try to urge that message on." 🎤 "It's a cool experience to be a part of." 🎤 "It's been a phenomenal journey."

📌 Chapters

⏳ 00:00 - Introduction to Tyson's Journey

⏳ 05:00 - The Evolution of Fitness: From CrossFit to F3

⏳ 09:58 - Overcoming Challenges: The Path to Running

⏳ 15:03 - Building Community: The Importance of Fellowship

⏳ 20:06 - Personal Growth and Support Systems

⏳ 30:46 - Navigating Fertility Challenges

⏳ 36:03 - Faith as a Foundation

⏳ 42:30 - Growing Up with Faith

⏳ 45:45 - Leadership in Community

⏳ 51:15 - Engaging the Community

⏳ 56:26 - Support and Vulnerability

View Details

Summary

In this conversation, Simmons shares his journey into F3, discussing his initial experiences, fitness background, and the importance of fellowship within the community. He reflects on how F3 has positively impacted his life, especially as a father and husband, and emphasizes the value of relationships formed through shared fitness experiences. Simmons also touches on the balance between fitness and family life, and the role of faith and community service in the F3 mission. In this conversation, Simmons shares his journey of faith, family dynamics, and personal growth. He reflects on his upbringing in a Christian household, the influence of his grandfather, and the challenges of being an only child. The discussion also delves into his experiences as a father, the importance of role models, and his leadership within the F3 community. Simmons emphasizes the significance of being present in his children's lives and offers advice for newcomers in F3, highlighting the importance of self-motivation and community support.

Takeaways

• Simmons' first workout was more challenging than expected.
• Fellowship is a key motivator for returning to F3.
• Resistance training is essential for overall fitness.
• Simmons values the community aspect of F3.
• Personal training can help address specific fitness issues.
• Family life has been positively influenced by F3.
• Simmons enjoys the camaraderie of pre-runs and beatdowns.
• The importance of mental health in fitness routines.
• Simmons acknowledges the struggle with diet and nutrition.
• F3 provides a supportive environment for personal growth. Simmons grew up in a Christian household but struggled with faith during his teenage years.
• His grandfather, a missionary, played a significant role in his early life.
• Simmons emphasizes the importance of positive male role models in parenting.
• He aims to be a present and active father, learning from his upbringing.
• Simmons finds community and leadership in F3, which helps him grow personally.
• He believes in being religiously pragmatic, seeing purpose in life's challenges.
• Simmons encourages focusing on personal progress rather than comparing oneself to others.
• He highlights the importance of community support in achieving personal goals.
• Simmons shares the value of site coffee in fostering community among F3 members.
• He advises newcomers to keep their expectations realistic and to be kind to themselves.

Sound Bites

• "I'm always competitive."
• "I can outwork my diet, which I can't."
• "There's nothing like site coffee."
• "It's you versus yourself."
• "Keep your eyes on your own paper."

Chapters

00:00 Introduction to Simmons' Journey

06:34 Simmons' Fitness Background and F3 Experience

16:34 Building Relationships and Fellowship in F3

22:07 Family Life and the Impact of F3

27:43 The Role of Faith and Community Service in F3

28:12 Journey of Faith and Spiritual Growth

33:25 Impact of Family Dynamics on Personal Development

35:28 Navigating Fatherhood and Role Models

38:36 The Influence of Being an Only Child

41:55 Leadership in Community and Personal Growth

51:09 Advice for Newcomers in F3 and Life

View Details

Summary

In this conversation, Woody shares his journey with F3, detailing how he got involved, his athletic background, and the impact of knee surgeries on his fitness journey. He discusses the importance of family in his F3 experience, the relationships he's built through the community, and how faith has played a crucial role in his life, especially during challenging times like divorce. In this conversation, Woody (Jim Waldron) shares his unique perspective on life, death, and faith. He discusses how he views death as a new beginning rather than an end, reflecting on his father's passing and the joy he felt for his dad's reunion with his parents. Woody also delves into the ups and downs of his faith journey, emphasizing the importance of recognizing when one is drifting away from their spiritual center. He highlights the significance of community and accountability in navigating life's challenges, particularly through the F3 organization. Woody opens up about his personal health struggles, including epilepsy and heart issues, and how these experiences have shaped his outlook on life. He concludes by discussing the importance of leadership, succession planning, and the need for vulnerability in relationships, particularly with his daughter.

Takeaways

• Woody was introduced to F3 by family members.
• His first workout left a lasting impression on him.
• Knee surgeries were a significant part of his fitness journey.
• Woody's family is heavily involved in F3 activities.
• Building relationships through F3 has been rewarding for Woody.
• Faith has been a constant in Woody's life.
• Woody's woodworking hobby led to his nickname.
• F3 provides a supportive community for all men.
• Woody's son, Predator, has thrived in the F3 environment.
• Woody values the simplicity of conversations at F3 gatherings. Death is viewed as a beginning, not an end.
• Faith is a roller coaster with ups and downs.
• Recognizing when you're drifting from your spiritual center is crucial.
• Community support is vital in navigating life's challenges.
• Accountability helps maintain consistency in personal growth.
• Holding onto hatred can be detrimental to personal well-being.
• Life's challenges can lead to personal growth and resilience.
• Leadership involves reaching out and supporting others.
• Health challenges can provide perspective on life's blessings.
• Vulnerability in relationships is essential for healing and connection.

Chapters

00:00 Introduction to Woody's Journey

06:02 Growing Up and Athletic Background

11:56 Family Involvement in F3

18:08 Faith and Its Role in Woody's Life

26:32 Embracing Death as a New Beginning

32:44 The Importance of Community and Support

39:12 Overcoming Personal Health Challenges

51:14 Finding Strength in Vulnerability

View Details

Summary

In this conversation Lincoln Logs, shares his journey with F3, a fitness and community organization. He discusses his initial reluctance to join, the impact of F3 on his physical fitness, and the importance of camaraderie among participants. Lincoln Logs reflects on the challenges of maintaining fitness as an older adult, the significance of male friendships, and how F3 has positively influenced his family dynamics. He emphasizes the need for humility, the value of asking for help, and the role of faith in his life. In this conversation, Lincoln Logs shares his personal faith journey, emphasizing the importance of relationships with God and others. He discusses how his son's influence led him to a deeper understanding of faith and the transformative power of community. The dialogue explores the challenges of sharing faith in a non-evangelical context, the significance of creating spaces for meaningful conversations, and the impact of launching new sites within the F3 community. Lincoln Logs reflects on the growth of the Gretna area and his upcoming transition to retirement, expressing a desire to continue making a positive impact in his community.

Takeaways

• Physical and Personal Growth: Significant improvements in physical fitness and the crucial role of adapting workouts to suit personal health needs.
• Relationship Building: Emphasizes the importance of male friendships and community support in fostering personal development and balancing family commitments.
• Role of Faith: Discusses how faith influences relationships and personal resilience, with a focus on creating meaningful conversations and sharing faith in a non-imposing way.
• Community Leadership: Highlights the impact of leadership through launching new sites, promoting community growth, and planning for service opportunities in retirement.

Sound Bites

• "You have to swallow your pride."
• "You can't do it alone."
• "There's nothing wrong with asking for help."
• "You can't pour out if you're not filled up."
• "I came to know Christ as my Lord and Savior."
• "We all have addictions in our life."
• "Don't push that voice down or away."
• "It's about finding the next mountain."
• "Retirement is about a new stage in life."

Chapters

00:00 Introduction to Lincoln Logs and F3 Journey

03:02 First Impressions and Name Origin

06:09 Fitness Progression and Challenges

09:02 Expanding F3 Participation and Community

12:07 Health and Recovery Journey

15:03 Advice for Older Participants in F3

17:51 Building Male Friendships and Relationships

20:48 Impact of F3 on Family Dynamics

23:54 Lessons Learned and Personal Growth

26:59 Faith and Its Role in Life

29:08 Faith and Relationships

30:45 Personal Faith Journey

36:39 Finding Truth in Faith

39:40 The Burden of Mortality

41:23 Creating Space for Conversations

45:02 Launching New Sites

49:58 Community Impact and Growth

56:43 Transitioning to Retirement

View Details

Summary

In this conversation, Tight Lip shares his journey of self-discovery and fitness through F3, a men's fitness group. He discusses his initial struggles with mental health and physical fitness, leading him to seek out F3. Tight Lip reflects on his experiences with ultra running and the importance of building relationships within the F3 community, emphasizing the value of support and accountability in personal growth. In this conversation, the speakers delve into the significance of Q Source in fostering relationships within the F3 community, the role of Shield Locks in providing accountability and support, and the personal faith journey of one speaker, highlighting the transformative power of community and faith in personal growth. In this conversation, the speakers explore themes of faith, mentorship, and leadership within the context of their personal experiences and community involvement. They discuss the miraculous connections in life, the importance of shepherding others, and how faith can provide strength during life's challenges. The impact of retreats and the significance of leadership succession in community organizations like F3 are also highlighted, emphasizing the value of personal growth and connection.

Takeaways

• The importance of mental health and seeking help.
• F3 provides a supportive community for men.
• Fitness journeys can be non-linear and filled with challenges.
• It's okay to not be perfect in your fitness journey.
• Effort matters more than performance in fitness.
• Community support is crucial for accountability and motivation. Q Source facilitates deeper conversations and relationship building.
• Participation in Q Source can enhance interpersonal skills.
• It's important to return to Q Source even if the first experience wasn't ideal.
• Listening in Q Source can be as valuable as participating.
• Faith can evolve from skepticism to a strong belief through personal experiences.
• Community plays a crucial role in personal growth and accountability.
• It's okay to question and not agree with all content in Q Source discussions.
• Building relationships through shared experiences is vital for personal development. God orchestrates connections in our lives for a purpose.
• The impact retreat offers profound personal growth opportunities.
• Leadership involves nurturing others and planning for succession.
• Community support is vital during life's transitions.
• Every interaction is an opportunity to reflect one's values.

Sound Bites

• "I just want to be able to do a Murph."
• "I still can keep trying."
• "My faith is 100% real to me."
• "My faith is unshakable."
• "You just need to be curious and willing."

Chapters

00:00 Introduction to Tight Lip and His Journey

07:29 Fitness Journey Before F3

13:42 Transitioning to Ultra Running

21:50 Building Relationships in F3

24:39 Building Relationships Through Q Source

29:50 The Importance of Shield Locks

36:06 Faith Journey and Personal Growth

51:20 The Miraculous Connections in Life

55:15 Shepherding and Mentorship Experiences

56:36 Faith Through Life's Challenges

01:00:22 The Impact Retreat Experience

01:05:26 Leadership and Succession Planning in F3

View Details

Summary

In this episode, the hosts engage with Kryptonite, who shares his journey with F3, a fitness and fellowship group for men. He discusses his initial impressions of F3, the challenges he faced in his fitness journey, and how the supportive community has helped him overcome personal obstacles. The conversation highlights the importance of camaraderie, personal growth, and the unique experiences that come with being part of F3. In this conversation, Kryptonite shares his journey of personal growth, the impact of his upbringing, and the importance of community and relationships in his life. He discusses the role of faith in his family and how it has shaped his parenting. He also reflects on his leadership experience within the F3 community, emphasizing the significance of servant leadership and the value of supporting others. He concludes with thoughts on gratitude and the importance of maintaining a positive perspective in life.

Takeaways

• F3 provides real value for its members.
• First impressions of F3 can be daunting but rewarding.
• Lifting weights can significantly boost confidence.
• Motion is essential for physical well-being.
• F3 workouts promote a balanced approach to fitness.
• Community support is crucial for personal growth.
• Setting and achieving fitness goals is empowering.
• Fellowship opportunities enhance relationships among members.
• Perspective gained from others' struggles fosters gratitude.
• Friendship expectations can be redefined through shared experiences. Brandon was raised by a single mother after his father left.
• He struggled with building close relationships due to his upbringing.
• Authenticity is crucial in developing new relationships.
• F3 provides a supportive community focused on personal growth.
• Building commonality helps in forming connections with others.
• Faith became more significant to Brandon after becoming a parent.
• Modeling faith for children is essential for their spiritual growth.
• Servant leadership is key for effective site leadership in F3.
• Brandon emphasizes the importance of gratitude in life.
• He values the support and encouragement from the F3 community.

Sound Bites

• "I learned pretty quick my cardio wasn't up to snuff."
• "Kryptonite was born."
• "Lifting weights helped change my life."
• "It provides perspective and gratitude."
• "I was raised by a single mom."
• "You got to be authentic."
• "The beatdown's not about you."

Chapters

00:00 Introduction to F3 and Personal Stories

05:06 The Journey to F3: First Impressions and Naming

10:55 Fitness Journey: From Weightlifting to F3

20:10 Overcoming Challenges: Cardio and Personal Growth

24:06 Building Relationships: The Fellowship of F3

28:04 Perspective and Gratitude in F3

29:23 Growing Up and Personal Challenges

34:29 Building Relationships and Community

38:26 Faith and Family Influence

47:42 Leadership in F3

57:15 Servant Leadership and Final Thoughts

View Details

Summary

In this conversation, Lemu shares his journey of personal growth through fitness and community involvement with F3. He discusses the importance of support from friends and the impact of engaging in second F activities, which foster brotherhood and camaraderie. Lemu reflects on his progress in fitness, the challenges he faced, and how the community has helped him navigate personal struggles, including a divorce. He emphasizes the significance of building relationships and the positive influence of shared experiences in fostering a supportive environment. In this conversation, Lemu shares his experiences and insights from his journey with F3, focusing on the importance of family involvement, personal growth through leadership, the role of faith in his life, community service initiatives, and the process of developing future leaders within the organization. He emphasizes the value of encouragement, connection, and the impact of shared experiences in fostering a supportive community.

Takeaways

• Lemu's journey began with a need for physical activity.
• Community support is crucial for personal growth.
• Engaging in second F activities strengthens bonds.
• Progress in fitness can lead to increased confidence.
• Having accountability partners is essential for motivation.
• Fellowship helps in navigating personal challenges.
• Building relationships enhances the sense of brotherhood.
• Diverse activities can foster family involvement.
• Open conversations create a judgment-free zone.
• Future goals include more family-oriented events. The vision is to broaden perspectives on family involvement in F3.
• Leadership experiences can significantly enhance personal growth and confidence.
• Reconnecting with faith can be a vital part of personal development.
• Community service brings joy and fulfillment to both volunteers and recipients.
• Encouragement is key in helping new members feel welcome and supported.
• Leadership in F3 involves planning for succession and empowering others.
• Shared experiences in nature can deepen spiritual connections.
• Vulnerability in sharing struggles can foster deeper connections among men.
• The importance of being nonjudgmental in community service efforts.
• Building a supportive community is essential for personal and collective growth.

Sound Bites

• "I needed to at least do something."
• "It's always happened that somebody to push you a little bit."
• "I have 150 or so guys in my phone."
• "I love going to trivia nights."
• "I think I've had some really, really good deep conversations."
• "I think it was God's timing for that for me."

Chapters

00:00 Introduction to Lemu's Journey

05:30 The Importance of Community and Support

14:34 Progress and Personal Growth in Fitness

18:02 Building Brotherhood Through Second F Activities

24:39 Navigating Personal Challenges with Support

28:08 Future Goals and Community Engagement

30:26 Broadening Perspectives: Family Involvement in F3

32:58 Leadership Reflections: Personal Growth Through F3

38:11 Faith Journey: Reconnecting with Spirituality

46:10 Community Service: Making a Difference Together

49:26 Leadership Development: Succession Planning in F3

View Details

Summary

In this conversation, Sweet Sweet shares his journey into the F3 community, reflecting on the impact of Nugent's passing, his personal struggles, and the transformative power of fitness and friendship. He discusses how F3 has helped him overcome challenges, build relationships, and honor Nugent's legacy through hard work and fun. The conversation emphasizes the importance of community, personal growth, and the lessons learned from loss. In this engaging conversation, Sweet Sweet shares his journey of personal growth through community involvement, fitness, and faith. He discusses the impact of caffeine on his daily routine, the importance of belonging to a supportive group, and the joy of giving back to the community. He reflects on his spiritual journey, the challenges he faces, particularly regarding a friend's legal battle, and his experiences as a leader within the F3 community. His insights reveal a deep commitment to personal development and the value of connection with others.

Takeaways

• Sweet Sweet's first workout was a challenging experience.
• Nugent's passing motivated Sweet Sweet to join F3.
• F3 has significantly improved Sweet Sweet's physical health.
• Building relationships in F3 has been rewarding for Sweet Sweet.
• Nugent's legacy inspires Sweet Sweet to be a better person.
• Sweet Sweet emphasizes the importance of having fun in life.
• The support from the F3 community has been crucial for Sweet Sweet.
• Sweet Sweet learned to embrace vulnerability through F3.
• Personal growth often comes from overcoming challenges.
• Sweet Sweet encourages others to join F3 for its community and support. Caffeine consumption can significantly affect daily energy levels.
• Community involvement fosters a sense of purpose and belonging.
• F3 provides opportunities for service and giving back to the community.
• Spiritual growth can be nurtured through daily practices like prayer.
• Personal reflections help in understanding one's identity and values.
• Leadership roles can push individuals out of their comfort zones.
• Building connections within a community enhances social interactions.
• Facing challenges together strengthens bonds among group members.
• Finding balance between personal life and community commitments is essential.
• Embracing discomfort can lead to personal growth and resilience.

Sound Bites

• "I'm never coming back to this place."
• "I was in a dark spot."
• "You just gotta be who you are."
• "You gotta have fun, or what's the point?"
• "You need to not take things too serious."
• "It's good to feel uncomfortable too."
• "I don't know what makes me tick."

Chapters

00:00 Introduction to Sweet Sweet's Journey

05:03 The Impact of Nugent's Passing

12:19 Finding Fitness and Community in F3

18:19 Overcoming Personal Challenges

25:11 Nugent's Legacy and Its Influence

30:11 Building Relationships in F3

39:50 Caffeine Chronicles: The Daily Brew

41:40 Finding Purpose in Community

44:56 Giving Back: The Power of Service

52:20 Faith and Spiritual Growth

56:10 Personal Reflections: Who Am I?

58:22 Navigating Challenges: The Nugent Battle

01:00:14 Leadership Lessons: Becoming a Site Q

View Details

Summary

In this conversation Muffs shares his journey into the F3 community, detailing his first workout experience, the challenges he faced, and how he found camaraderie and support among fellow members. He discusses the importance of encouragement, building relationships, and the personal growth he has experienced through fitness and fellowship. Muffs emphasizes the significance of having a supportive community and how it has strengthened his existing relationships. In this conversation, Muffs shares his experiences with F3, emphasizing the importance of building meaningful connections and brotherhood among men. He discusses the concept of shield locks, the significance of having supportive relationships, and his personal faith journey, including struggles and growth. Tim also highlights the value of community service and leadership within F3, advocating for inclusivity and encouragement for all members, regardless of their fitness levels. The conversation concludes with reflections on inspiration derived from shared experiences and the importance of meeting individuals where they are in their journeys.

takeaways

• The first workout can be a humbling experience.
• Encouragement from others is crucial for newcomers.
• Building relationships in F3 enhances personal connections.
• Supportive environments foster growth and confidence.
• Humor plays a vital role in the F3 experience.
• Trust is built through shared experiences in F3.
• Existing friendships can be strengthened through shared activities. Our relationships are built on shared experiences.
• Having a shield lock is about having your bros.
• It's okay to struggle with faith and seek answers.
• F3 provides a healthy outlet for personal expression.
• Community service is an important aspect of growth.
• Leadership involves making others feel welcome.
• Meeting people where they are fosters connection.
• Every man's journey is unique and valuable.

Sound Bites

• "It was the worst hour of my life."
• "I can call Lemu if I need something."
• "That's a bro and that guy's got you." "You need your guys. You need your bros."
• "It's okay where you're at."
• "It's just bros being bros."

Chapters

00:00 Introduction to Muffs and His Journey

03:10 First Workout Experience: The Struggles and Realizations

06:07 Transitioning from Casual to Committed: The Murph Challenge

09:05 Navigating the F3 Community: Finding Your Place

12:08 Building Relationships and Fellowship in F3

15:05 The Importance of Support and Encouragement

18:04 Personal Growth and Humor in F3

20:57 Strengthening Existing Relationships through F3

25:25 Building Meaningful Connections

29:19 Navigating Shield Locks and Brotherhood

29:34 Faith Journey and Personal Struggles

35:20 Exploring Community and Service

39:19 Leadership and Encouragement in F3

40:29 The Importance of Inclusivity in Fitness

44:15 Inspiration Through Shared Experiences

View Details

Summary

In this conversation, Busser shares his transformative journey through F3, detailing his struggles with addiction, the impact of sobriety on his life, and the importance of community and fellowship. He reflects on his first workout experience, the challenges of becoming a leader within F3, and the significance of physical fitness and spiritual growth. Busser emphasizes the need for patience in his parenting journey and expresses gratitude for the support he receives from his F3 brothers.

Takeaways

• Busser's journey into F3 began with encouragement from his wife.
• Sobriety has been a significant turning point in Busser's life.
• His first workout was a humbling experience that challenged his self-perception.
• F3 has become a vital part of Busser's physical and mental health.
• Building fellowship through F3 has deepened his relationships with others.
• Busser views F3 as a community that supports personal growth and accountability.
• He acknowledges the importance of patience in parenting and relationships.
• Busser's leadership role in F3 has helped him grow and learn from others.
• Community service has become a priority for Busser since joining F3.
• Busser's faith journey is ongoing, and he appreciates the open discussions within F3.

Sound Bites

• "I actually quit drinking and became sober in September of 22."
• "It was very humbling."

Chapters

00:00 Introduction to Busser's Journey

02:57 The First Workout Experience

08:07 Overcoming Addiction and Finding Sobriety

19:21 Physical Fitness and Its Impact

22:21 Building Fellowship and Community

33:52 Exploring Faith and Spiritual Growth

40:18 Community Service and Giving Back

43:24 Leadership Lessons in F3

50:57 Succession Planning and Passing the Flag

53:55 Closing Thoughts and Prayer Requests

View Details

Summary

In this conversation Steeple, shares his transformative journey through F3, detailing how it has impacted his physical fitness, mental health, and relationships. He discusses the importance of setting goals, the role of community and family in his life, and how F3 has helped him overcome personal challenges. Steeple emphasizes the significance of vulnerability in building connections and the positive effects of faith and service on personal growth. He also reflects on his leadership experiences within F3 and his aspirations for future involvement.

Takeaways

• Steeple's journey began with a need for change in his life.
• F3 helped him lose 30-40 pounds and regain fitness.
• Running is as much a mental challenge as it is physical.
• Setting new goals is crucial for personal growth.
• Building relationships in F3 enhances the experience.
• Family support is vital in maintaining fitness and faith.
• F3 has positively impacted his marriage and family life.
• Community service is essential for teaching gratitude to children.
• Leadership in F3 requires a focus on others, not just oneself.
• Future leadership roles in F3 can help guide newer members.

Sound Bites

• "I needed a little bit of a change."
• "I lost like 30, 40 pounds since then."
• "Running is a physical thing, but it's really mental."

Chapters

00:00 Introduction to Steeple's Journey

02:59 The Transformation Through F3

05:58 Overcoming Physical Challenges

08:58 The Importance of Goals and Mindset

11:49 Building Relationships in F3

14:59 The Role of Family in Fitness and Faith

17:56 The Impact of F3 on Marriage

21:05 Faith and Community Service

23:48 Leadership and Site Q Experience

27:00 Future Leadership Aspirations

View Details

Visit the F3 Omaha Foundation today: https://f3omaha.com/f3-omaha-foundation/

Summary

The conversation revolves around the F3 Omaha Foundation, its origins, goals, and impact on the community. The speakers discuss the foundation's establishment, the scholarships it provides, and the importance of community leadership and mentorship. They also highlight the legacy of Chris Gradoville, the foundation's achievements, and the opportunities for involvement within the organization. The discussion emphasizes the importance of giving back to the community and the personal growth that comes from engaging in such initiatives.

Takeaways

• The F3 Omaha Foundation was established to invigorate male community leadership.
• The foundation started with a scholarship initiative inspired by a similar program in South Carolina.
• The first Brick Builder event raised approximately $20,000 for scholarships.
• The foundation aims to support young men who demonstrate leadership and community involvement.
• The Chris Gradoville Community Leaders Scholarship honors a member who was passionate about mentorship.
• Over the past four years, the foundation has raised and committed $152,000 to support young men in their education.
• The foundation encourages PACs to engage in charitable causes and community service.
• Leadership within the foundation has transitioned to ensure continued growth and impact.
• The general fund supports various charitable causes and encourages community involvement.
• The foundation aims to amplify the efforts of individuals and organizations within the community.

Chapters

00:00 Introduction to F3 Omaha Foundation

01:51 Origins and Initial Goals of the Foundation

06:31 Scholarship Implementation and Community Impact

11:25 Naming the Scholarship and Honoring Legacy

13:21 Current Achievements and Future Aspirations

14:50 Leadership Transition and Organizational Growth

22:32 Engagement and Opportunities for Involvement

30:19 General Fund and Charitable Support

36:03 Closing Thoughts and Call to Action

View Details

Summary

In this engaging conversation, Amadeus shares his journey of personal transformation through fitness, fellowship, and faith within the F3 community. He discusses his initial hesitations about joining F3, the challenges he faced in his fitness journey, and the profound impact of community support. Amadeus reflects on the importance of leadership, the struggles of navigating personal loss, and the spiritual growth he has experienced. His story emphasizes the power of connection, vulnerability, and the ongoing journey of self-improvement.

Takeaways

• Amadeus initially hesitated to join F3 due to early morning workouts.
• The support from the F3 community motivated him to push through challenges.
• He experienced significant personal growth through fitness and fellowship.
• Amadeus emphasizes the importance of community in overcoming obstacles.
• He found a unique connection with both experienced and novice athletes in F3.
• The journey of transformation includes both physical and spiritual growth.
• Amadeus learned to embrace vulnerability and ask for help.
• Leadership in F3 is about fostering an inclusive environment for all men.
• He highlights the importance of being open and transparent in relationships.
• Amadeus encourages others to dive into their fitness and faith journeys.

Sound Bites

• "I thought I was in okay shape."
• "The workout is extra."
• "Dive in, dive in."

Chapters

00:00 The Journey Begins: Amadeus' Story

09:52 Fitness, Fellowship, and Faith: The F3 Experience

19:57 Personal Growth Through Challenges

30:07 The Importance of Community and Support

40:01 Navigating Life's Changes and Spiritual Growth

50:09 Leadership and Legacy in F3

View Details

Summary

Barbershop shares his EH story and how he got his F3 name. He talks about his background in sports and his fitness journey. He discusses the importance of building meaningful friendships in F3 and the role of QSource in deepening those relationships. He also mentions his experience with shield locks and the value of having a group of guys who can speak truth into your life. Matthew Nelson discusses the impact of F3 on his personal life, including his relationships with his wife and children. He emphasizes the importance of vulnerability and living an examined life. Matthew also shares his faith journey and how F3 aligns with his Christian beliefs. He highlights the positive aspects of F3, such as the sense of community and the opportunity for personal growth. Matthew offers advice for site Qs, including the importance of serving the site and being open to feedback and change. He also expresses his need for accountability and encouragement in maintaining consistency in his workouts.

Takeaways

• The EH story and F3 name are important parts of a guy's journey in F3.
• Building meaningful friendships in F3 requires intentional effort and shared experiences.
• QSource discussions provide an opportunity to dive deeper into important topics and build stronger connections.
• Shield locks can provide an additional layer of accountability and support in a guy's life. F3 encourages vulnerability and living an examined life, going against societal expectations of men.
• F3 can have a positive impact on relationships, providing new reserves of patience and energy.
• F3 aligns with Christian beliefs, promoting servant leadership and community support.
• Site Qs should focus on serving the site and being open to feedback and change.
• Consistency in workouts can be supported through accountability and encouragement.
• Infamous Barbershop Pre-Blast: https://x.com/F3_Barbershop/status/1540028235832082433

Sound Bites

• "Tell us your EH story, who EH'd you, what was that first workout like, and then how'd you get the name Barbershop?"
• "I'm gonna make a call that it's still not permanent. So we're gonna change your name to Barbershop as in Barbershop Quartet."
• "I'm kind of searching for what's that next goal on the horizon."
• "We should be strong. We should be dependable. We should be impenetrable and never vulnerable. And we all know that that's BS."
• "Just make sure you're living an examined life, right?"
• "F3 gave me like a new well of reserves to draw on in terms of patience and pouring into my kids and my life."

Chapters

00:00 EH Story and F3 Name

08:06 Fitness Journey and Setting Goals

14:43 Building Meaningful Friendships in F3

19:09 The Power of QSource Discussions

23:58 The Value of Shield Locks in F3

28:15 The Power of Vulnerability

30:17 F3's Impact on Relationships

34:15 Aligning Values

41:14 Natural Discussions about Faith

43:53 F3 as a Community Service

46:18 Favorite VQ Pre-Blast

48:31 Leading at the Combine

53:04 Succession Planning

56:48 Accountability and Encouragement

View Details

Summary

In this engaging conversation, The Plague and Motorboat explore the journey of personal growth through fitness, community, and leadership within the F3 organization. They discuss their friendship, the importance of fellowship, and the impact of F3 on their lives, including fitness journeys, family dynamics, and the value of humor in workouts. Motorboat shares his experiences as a site Q, the challenges of leadership, and the significance of faith and support from the community. The conversation highlights the transformative power of F3 in building relationships and fostering personal development.

Takeaways

• F3 provides a unique community for personal growth.
• Friendship and support are crucial in fitness journeys.
• Humor can enhance the workout experience.
• Building relationships in F3 leads to deeper connections.
• Family dynamics play a significant role in fitness.
• Leadership opportunities in F3 foster growth.
• The impact of F3 extends beyond fitness to faith.
• Winter workouts create strong bonds among members.
• Engaging in community service enhances personal fulfillment.
• Participating in retreats can lead to significant personal insights.

Sound Bites

• "He's just kind of my soulmate."
• "What kind of cult did this guy get me into?"
• "You could just tell he was really getting after it."

Chapters

00:00 Introduction and Friendship

03:10 The EH Journey and First Workout

06:13 The Name 'Motorboat' and Background

08:58 Fitness Journey and Staying Active

12:00 Joining F3 and Initial Impressions

14:47 Building Relationships and Community

17:46 Family Dynamics and Fitness

20:52 Humor and Non-Traditional Workouts

24:07 Fellowship and Support in F3

27:05 Impact of F3 on Personal Growth

30:10 Leadership in F3 and Site Q Experience

33:01 Reflections on Faith and Growth

35:53 Overcoming Challenges and Life Lessons

39:02 The Impact Retreat Experience

41:55 Advice for New Leaders

45:03 Conclusion and Future Aspirations

View Details

Summary

Sweet Roll shares his journey of joining F3 and how it has impacted his fitness and relationships. He talks about his first workout, the Love Run, and the importance of consistency in his fitness routine. Sweet Roll also discusses the challenges of prioritizing himself and the value of second F events like Ferry Nectar. He emphasizes the strong bonds and support system he has found within F3. In this conversation, Sweet Roll discusses his experience with F3 and the impact it has had on his life. He talks about the physical and mental benefits of the workouts, the importance of relationships and mentoring, and his journey of faith. Sweet Roll also shares his experience as a site Q and offers advice for other leaders.

Takeaways

• Consistency is key in maintaining a fitness routine and achieving goals.
• Prioritizing oneself is important for overall well-being and the ability to serve others.
• Second F events like Ferry Nectar provide an opportunity to build relationships and connect with fellow F3 members.
• F3 creates a strong support system and community for men of all ages and backgrounds. F3 provides physical and mental benefits through its workouts
• Building relationships and mentoring others is an important aspect of F3
• Faith plays a role in navigating uncertainty and finding a higher purpose
• Being a site Q requires dedication and the ability to adapt to challenges
• Leadership in F3 involves invigorating male community and providing opportunities for growth

Sound Bites

• "I just felt like I needed to make a change and I thought getting into a good routine"
• "Waking up early, working out would be a good way to start that."
• "The Love Run was really a catalyst for me and others."

Chapters

00:00 Introduction and EH Story

08:44 Starting the Fitness Journey

11:16 The Love Run and its Impact

15:31 The Importance of Second F Events

19:05 Building Relationships within F3

23:05 Ferry Nectar and the Power of Second F

25:26 Conclusion and Final Thoughts

25:37 The Impact of F3 on Physical and Mental Well-being

26:26 Building Relationships and Mentoring in F3

29:43 Navigating Uncertainty and Finding Faith

41:29 The Role of a Site Q in F3

55:17 Leadership and Community in F3

View Details

Summary

Urkel shares his journey of joining F3 and the impact it has had on his life. He talks about his first workout experience, the sense of community he found, and the encouragement he received from other members. Urkel also discusses the importance of second F activities like coffee and pre-runs in building relationships. He mentions the role of F3 in his relationships at home, particularly in managing stress and seeking advice from other guys. Urkel reflects on his fitness goals and the challenge of managing his diet. He also opens up about the passing of his father and the support he received from the F3 community during that difficult time. In this conversation, Urkel shares his personal journey of faith, grief, and leadership within the F3 community. He discusses the importance of allowing oneself to experience the full range of emotions and the value of leaning into the support of family and friends during times of loss. Urkel also highlights the role of F3 in invigorating male community leadership and fostering personal growth. He emphasizes the significance of attending coffee after workouts and engaging in meaningful conversations with other men. Urkel concludes by expressing his excitement and nervousness about becoming a father and his desire to be a positive example for his son.

Takeaways

• F3 provides a sense of community and accountability for its members.
• Second F activities like coffee and pre-runs are important for building relationships.
• F3 can have a positive impact on relationships at home, including managing stress and seeking advice.
• Setting and maintaining fitness goals is a key aspect of F3.
• The F3 community provides support during difficult times, such as the passing of a loved one. Allow yourself to experience the full range of emotions and be willing to grieve and process loss.
• Lean into the support of family and friends during difficult times.
• F3 provides opportunities for personal growth and leadership development.
• Attending coffee after workouts and engaging in meaningful conversations with other men is important for building community.
• Being a father comes with excitement and nervousness, and it is important to strive to be a positive example for your children.

Sound Bites

• "I was looking for a workout group, somebody to help with accountability."
• "I remember being like, 'Alright, I have some work here.'"
• "I enjoyed getting to kind of connect with him and he was at main stage pretty regularly before we took the site."
• "Giving yourself the freedom to experience the low and to sit, sit in the mud if you will."
• "Don't be afraid to lean into the people around you."
• "Having constant reminders of something bigger than just you."

Chapters

00:00 Introduction and Joining F3

06:31 First Workout Experience and Building Relationships

10:40 The Importance of Second F Activities

15:15 F3's Impact on Relationships at Home

18:30 Setting and Maintaining Fitness Goals

23:19 Support and Encouragement in Times of Loss

27:48 Living Out a Legacy

32:22 The Importance of Support and Community

40:30 F3: Fostering Personal Growth and Leadership

45:32 The Value of Coffee and Meaningful Conversations

50:26 Navigating Fatherhood: Excitement and Nervousness

View Details

Summary

DaKine shares his experience of joining F3 and the impact it had on his life. DaKine talks about the importance of community and how F3 provided him with the sense of belonging and fellowship he was missing after leaving the military. DaKine touches on the impact of F3 on his relationships with his wife and children. DaKine mentions his involvement in Q Source and other F3 events that have further enriched his experience. In this conversation, He emphasizes the importance of loving and accepting others where they are, regardless of their faith or beliefs. DaKine also discusses his own journey with faith and mental health, highlighting the need for vulnerability and support in these areas. He shares advice for Site-Qs and encourages a focus on serving others and avoiding judgment. DaKine also requests prayers for his upcoming business venture and motivation to get back into running.

Takeaways

• F3 provides a sense of community and fellowship that is important for mental health and well-being.
• The second F (fellowship) aspect of F3 is crucial for building meaningful relationships with other men.
• F3 can have a positive impact on relationships with spouses and children by setting a good example and promoting open communication.
• Involvement in Q Source and other F3 events can deepen the understanding and practice of faith and personal growth. Love and accept others where they are, regardless of their faith or beliefs.
• Be vulnerable and seek support in matters of faith and mental health.
• Serve others and focus on making a positive impact in their lives.
• Avoid judgment and strive to understand and support others.
• Pray for and encourage one another in personal and professional endeavors.
• Find motivation and accountability to pursue personal goals and passions.

Sound Bites

• "F3 was more about finding that void I had in community"
• "It's our job to love everyone exactly where they're at and appreciate the life that they're living and the struggles they're going through and just kind of be a light in their world."
• "To actually, you know, self realize, hey, I'm not getting my fill on this particular area. Let me incorporate something into the beat down or pre to the beat down, whatever that is, it's just really cool and for it to be able to be sustainable is just awesome."
• "Though this is faith based, if you're not Christian, you're still welcome here. Like I'm just telling my story. Um, we're interacting as, guys, um, no matter where you're at and, and you can, you can just listen, you can give your, your perspective. You are absolutely welcome here."

Chapters

00:00 Introduction and First F Experience

03:00 Joining F3 and Finding Community

08:52 Military Background and Air Force Experience

13:07 Building Relationships and Impact on Family

19:13 The Importance of the Second F in F3

26:15 Involvement in Q Source and Other F3 Events

29:57 Loving and Accepting Others

31:20 Finding Fulfillment and Sustainability

32:33 Faith-Based Discussions and Inclusivity

34:47 Avoiding Judgment and Accepting Others

38:20 Finding Guidance and Support

46:53 Being Open and Aware of Others

50:11 The Second F with a First F Flavor

54:23 Advice for Site Queues and Legacy Guys

56:01 Prayers and Encouragement

View Details

Summary

Snowman shares his journey with F3, starting from his first workout and how he got his F3 name. He talks about the impact of F3 on his relationships with his family members who also participate in F3. Snowman discusses the importance of the friendships and support he has found in F3, especially in times of need. He also touches on the faith aspect of F3 and how it has influenced his personal beliefs. In this conversation, Snowman and The Plague discuss the role of faith and religion within F3 and how it differs from structured religion. They emphasize the importance of self-reflection and seeking answers, regardless of one's religious beliefs. They also discuss the inclusivity and positivity within F3, where guys from different backgrounds and beliefs come together to support each other. JJ shares his experience as a site Q and the challenges he faced, as well as the support he received from other F3 members. They also touch on the importance of focusing on the shared goal of bettering oneself and the community, rather than getting caught up in divisive political discussions.

Takeaways

• F3 provides a supportive community where men can build relationships and find support
• Participating in F3 can have a positive impact on family relationships
• F3 offers a space for men to open up and seek help when needed
• The faith aspect of F3 can be a personal and meaningful journey for each individual F3 provides a space for self-reflection and seeking answers, regardless of one's religious beliefs.
• The inclusivity and positivity within F3 allow guys from different backgrounds and beliefs to come together and support each other.
• Being a site Q comes with challenges, but the support and understanding from other F3 members make it easier.
• Focusing on the shared goal of bettering oneself and the community is more important than engaging in divisive political discussions.

Sound Bites

• "I'm new to this myself, but now my interest is peaked here."
• "Everybody gets that humanity thing going where you're like, that is deep."
• "I joke around frequently because I just say I don't actually know but it was one of those Frosty things."
• "I think the beauty of it all is it's like, well, at the end of the day, I think it's all in the eye of the beholder."
• "I think there's good in everything and hey, we're all gonna mess up at a thing or two here and there. It's just trying to mitigate that is the overall message to humanity."
• "This isn't about Jesus or God. If I'm not mistaken, I'll paraphrase just briefly, but I believe that was the overall thing. This is not directed at anyone, it's directed at everyone."

Chapters

00:00 The Beginning: Snowman's First F3 Workout

02:11 Family Affair: The Impact of F3 on Relationships

08:47 Finding Support and Friendship in F3

18:46 The Personal Journey of Faith in F3

27:49 Exploring Faith and Religion within F3

32:19 Inclusivity and Positivity in F3

35:18 Challenges and Support as a Site Q

38:14 Focusing on the Shared Goal of Bettering Oneself and the Community

View Details

Summary

Baby Shoes shares his experience with F3 Omaha, including his first workout and how he got his name. He talks about his passion for data visualization and Power BI. Baby Shoes discusses his fitness background and his love for being active. He shares his goals of maintaining his fitness level and staying in shape as he gets older. He also talks about his involvement in ultimate frisbee and the importance of maximizing his day. Baby Shoes mentions his experience with the Hate crowd and forming a shield lock with other guys his age. In this conversation, Baby Shoes and The Plague discuss the importance of building relationships and creating connections within the F3 community. They talk about the various ways they reach out to other members and the impact it has on their lives. Baby Shoes shares his experiences of being a young member in F3 and how he navigates conversations with older guys. They also discuss the role of faith in their lives and the support they receive from the F3 community. The conversation concludes with a discussion on leadership and the different opportunities for leading within F3.

Takeaways

• Baby Shoes got involved with F3 Omaha through his passion for data visualization and Power BI
• He enjoys being active and has a background in running and coaching
• His fitness goals include maintaining his current level of fitness and staying in shape as he gets older
• Baby Shoes is involved in ultimate frisbee and values maximizing his day
• He formed a shield lock with other guys his age in the Hate crowd Building relationships and creating connections within the F3 community is important
• Reaching out to other members and meeting up at beatdowns helps to strengthen connections
• Having a strong faith and being open to learning from others is valuable
• The F3 community provides support and encouragement in various aspects of life
• Leadership opportunities within F3 allow for personal growth and development

Sound Bites

• "So first workout, you want the very first one or you want the second one where I got named to set my second name? I can give you both."
• "Yeah, well, and then PaxNet, I think you have both, right?"
• "I love being active. I was always, always outside as a kid and then, you know, middle school, you start doing some of the sports."
• "I think it's interesting. I'm trying to figure out like in just kudos to your folks because I think they just like clearly the way you were raised it is is phenomenal"

Chapters

00:00 Introduction and First Workout

06:32 Fitness Background and Goals

09:09 Passion for Ultimate Frisbee

13:39 Maximizing the Day and Staying Active

18:32 Forming a Shield Lock with the Hate Crowd

32:19 Building Relationships and Creating Connections in F3

34:08 Navigating Age Differences in F3

42:31 The Role of Faith in F3

45:35 Support and Encouragement in the F3 Community

56:58 Leadership Opportunities in F3

View Details

Summary

This conversation is about Hooah's journey with F3 Omaha. They talk about how Hooah joined F3, his first workout experience, and the significance of his F3 name. They also discuss Hooah's fitness journey, his involvement in F3 events like Q Source and Respect Pop-Ups, and the impact of the F3 community on his life. The conversation highlights the camaraderie, support, and motivation that F3 provides, regardless of age or fitness level. In this conversation, Hooah shares his experiences with mentoring, faith, and community service within F3. He emphasizes the importance of natural and authentic conversations, as well as the impact of being present for others. Hooah also discusses his leadership role at the Octagon and the value of being prepared and supportive as a site Q. He highlights the need for prayers and encouragement for those who are struggling physically, mentally, and emotionally, and expresses his appreciation for the F3 community.

Takeaways

• F3 Omaha provides a supportive and motivating community for individuals of all ages and fitness levels.
• The F3 journey often starts with an EH (Emotional Headlock) from a friend or family member.
• Participating in F3 events like Q Source and Respect Pop-Ups can deepen the sense of fellowship and provide opportunities for personal growth.
• The F3 community offers camaraderie and support, allowing individuals to push themselves and achieve their fitness goals.
• F3 is not just about physical fitness, but also about personal development and building meaningful relationships. Natural and authentic conversations are important in mentoring relationships.
• Being present and supportive for others can have a significant impact.
• Service and community involvement are fulfilling and important aspects of F3.
• Leadership roles within F3 require preparation, support, and authenticity.
• Prayers and encouragement are needed for those who are struggling physically, mentally, and emotionally.

Sound Bites

• "This one's been about four years in the making or more."
• "You might see me in the morning, Joe, you know, because at that point I didn't reference him as khakis."
• "I honestly believe I could have the same conversations with the hate group that I can have with the respect and guys are still gonna be fully present in that conversation and trying to help and support and do whatever they could to encourage."
• "As soon as you try to formalize something that doesn't need formalization, I think you lose something, right? I love just the natural flow of conversation and just let it go where it goes."
• "Just being there, even if you're struggling a little bit, you never know what somebody else may be going through. So just being there and just chatting with them, you know, on a, you're running from station to station or moseying or whatever, and just having conversation you don't realize how impactful that might be for that individual."

Chapters

00:00 The Journey to F3 Omaha

08:21 Fitness and Fellowship

14:49 Setting Fitness Goals

19:30 Age Diversity in F3

25:12 F3 Events and Fellowship

28:05 Engaging in Q Source and Respect Pop-Ups

30:48 The Impact of F3 on Personal Life

30:51 The Power of Natural and Authentic Conversations

37:47 The Fulfillment of Service and Community Involvement

43:42 Leadership: Preparation, Support, and Authenticity

55:09 Prayers and Encouragement for Those in Need

View Details

Summary

Peg Leg shares his EH story and how he got involved in F3. He talks about his initial impressions of the workouts, the structure, and the no-BS approach. Peg Leg discusses his fitness goals and the challenges he has faced along the way. He emphasizes the importance of the second F and the connections he has made with other men in the group. Peg Leg also mentions how his family, especially his kids, have reacted to his involvement in F3. In this conversation, Peg Leg shares his experience as a site Q and his journey in the F3 community. He talks about the importance of finding connections and embracing fellowship, especially for introverted individuals. Peg Leg also discusses the significance of faith and the third F in his life, highlighting the awareness of something bigger and the value of prayer. He offers advice for current and future site Qs, emphasizing the importance of focusing on the group and not overthinking the role. Peg Leg also opens up about his current struggles in his professional life and the need to reestablish balance and routine.

Takeaways

• The EH story is an important part of the F3 experience, as it shows how individuals are introduced to the group and the impact it has on their lives.
• The structure and no-BS approach of F3 workouts can be appealing to individuals who are looking for a challenge and a sense of accountability.
• Fitness goals can change over time, and it's important to adapt and re-engage when facing challenges or setbacks.
• The second F, or the connections with other men in the group, can provide support, understanding, and a sense of camaraderie.
• Involving family members, such as children, in F3 activities can help them understand and appreciate the benefits of physical fitness and community. Embrace fellowship and find connections within the F3 community
• Faith is believing in something bigger than yourself
• Don't overthink the role of a site Q, focus on the group and creating a welcoming environment
• Strive to reestablish balance and routine in all aspects of life

Sound Bites

• "Always delivers a phenomenal COT and is always willing to go deep, share how he's feeling and excited to get your story out there."
• "Peg Leg it was. Despite popular belief, I do have both legs, not an amputee, but the pirate theme stuck."
• "The pre-run is fantastic because sometimes you can't breathe, right? But at the same time, it's you and another person or maybe there's three of you, kind of going at your own pace and you do find those connections."
• "It's so cool to just hear, um, hear your journey in this space."
• "Embrace it, know that there's others out there that are like you, right? You just gotta make an effort."
• "The coolest third F, really faith piece for me in F3 has just been hearing other men pray."

Chapters

00:00 Introduction and EH Story

08:34 How Brad Got the Name Peg Leg

13:21 Embracing the Structure and No-BS Approach of F3 Workouts

19:32 The Power of the Second F: Building Connections

30:45 Involving Family in F3: Impact on Children's Understanding

30:48 Embracing Fellowship and Finding Connections

37:20 The Significance of Faith and the Third F

43:09 Advice for Current and Future Site Qs

47:48 Reestablishing Balance and Routine in Life

View Details

Summary

Bouncer shares his journey of joining F3 and the impact it has had on his life. He was EH'd by Nailed It and started coming to the Berm in September. The first workout was a memorable experience, and he got the name Bouncer because he mentioned the word 'bounce' multiple times during the workout. Bouncer emphasizes the importance of the second and third F and the camaraderie and support he has found in F3. He has made lifelong friends and values the vulnerability and deep conversations that come with long runs. Bouncer has also been able to bring his oldest son to a beatdown and hopes to bring his younger son in the future. He credits F3 for helping him become a better husband and father. Bouncer shares his experience with F3 and how it has impacted his personal and family life. He credits F3 for motivating him to make a career change and pursue personal growth. F3 has helped him improve his relationships, communication, and patience at home. Bouncer also discusses his journey with faith and how F3 has provided a supportive environment for spiritual growth. He emphasizes the importance of vulnerability and being honest with oneself. Bouncer has led the Halfway House site and highlights the opportunities it provides for fellowship and personal growth. He encourages others to be open to seeking help and support, whether through therapy or the F3 community.

Takeaways

• F3 provides a supportive and inclusive environment for men to improve their physical and mental health.
• Long runs and workouts create opportunities for vulnerability and deep conversations.
• F3 fosters lifelong friendships and a sense of brotherhood.
• The second and third F are just as important as the first F in F3.
• F3 has a positive impact on family life and helps men become better husbands and fathers. F3 can have a positive impact on personal and family life, motivating individuals to make positive changes and pursue personal growth.
• Being part of the F3 community provides opportunities for fellowship, support, and spiritual growth.
• Vulnerability and honesty are key in personal growth and building strong relationships.
• Leadership in F3 is about leading by example and being there for others.
• Seeking help and support, whether through therapy or the F3 community, is important for mental and emotional well-being.

Sound Bites

• "I just feel like I was just bouncing everywhere and I said bounce probably two or three times and the word bounce came out of my mouth multiple times and somebody said bouncer, bouncer."
• "F3 is still going to be there regardless of how often you're there."
• "The longer you're with somebody, the more you're going to get to know them."
• "I think F3 has definitely helped. We're going to church more. We're communicating better, my wife and I. I'm trying to be better."
• "I think that being vulnerable and honest with ourselves, are we living the best lives that we can?"

Chapters

00:00 Introduction and EH Story

03:27 The Origin of the Name Bouncer

10:38 Consistency and Commitment in F3

19:35 The Power of Long Runs and Deep Conversations

26:46 Building Lifelong Friendships in F3

31:47 The Impact of F3 on Family Life

35:35 The Impact of F3 on Personal and Family Life

39:26 Journey of Faith and Spiritual Growth in F3

46:17 The Importance of Vulnerability and Honesty in Personal Growth

56:51 Leadership and Leading by Example in F3

View Details

Summary

Pit Stop shares his journey with F3 and the impact it has had on his life. He talks about his first workout, his background in sports and fitness, and his experience with injuries. Pit Stop also discusses the importance of vulnerability and how it has strengthened his relationships within the F3 community. He highlights the fellowship and support he has found through F3 and how it has positively impacted his family life. Pit Stop shares the journey his wife Lindsay has been through with breast cancer and a brain tumor. He emphasizes the importance of faith and relying on God's plan during difficult times. Pit Stop also discusses the community involvement aspect of F3 and how it has allowed him to support others and give back. He offers advice for new F3 members to give themselves grace and take breaks when needed. Pit Stop's story highlights the power of reflection and finding joy and opportunity in challenging situations.

Takeaways

• F3 provides a supportive community for individuals to share their fitness journey and goals.
• Vulnerability and open communication are key in building strong relationships within the F3 community.
• F3 has a positive impact on not only physical fitness but also on mental and emotional well-being.
• The fellowship and support found in F3 can extend beyond the workouts and have a positive influence on family life. Faith and reliance on God's plan can provide strength and support during difficult times.
• Community involvement through F3 allows for opportunities to support others and give back.
• Giving oneself grace and taking breaks when needed is important for long-term commitment to F3.
• Reflection and finding joy and opportunity in challenging situations can lead to personal growth and resilience.

Sound Bites

• "I'm a big fan of prayer and a big fan of sharing the opportunities where prayer is necessary."
• "One of my biggest lessons in life has been that I'm not always right. I don't always know which path is the right path."
• "F3 really helped ground me there and really has set a massive tone for how I viewed myself."
• "Triple negative is the most aggressive, worst case breast cancer you can get."
• "She has a brain tumor right in the middle of her brain stem."
• "Prayer was one of my favorite parts of F3."

Chapters

00:00 Starting the F3 Journey

02:36 Background in Sports and Fitness

06:21 Dealing with Injuries

09:10 The Power of Vulnerability

12:19 Building Relationships within F3

18:41 Sharing Personal Challenges and Seeking Support

22:43 Enhancing Fellowship through Various Opportunities

25:46 Impact on Family Relationships

28:10 Lindsay's Journey with Breast Cancer and Brain Tumor

34:20 The Role of Faith in Joe's Journey

40:35 Community Involvement and Giving Back

43:32 Reinvigorating Male Community Leadership

45:51 Creating Humor and Personalization in F3

50:58 Advice for Getting the Most out of F3

53:00 Reflection and Learnings from Pit Stop's Journey

View Details

Summary

Scoober shares his journey of joining F3 and the impact it has had on his fitness and relationships. He talks about his first workout, how he got his F3 name, and his experience with injuries. Scoober emphasizes the importance of male relationships and the fellowship he has found in F3. He also discusses the growth of F3 Omaha and the impact of the Disco AO in attracting younger guys and reaching out to those who may not be interested in traditional beatdowns. In this conversation, Scoober and The Plague discuss the importance of introducing new men to F3 through activities like Ultimate Frisbee. They emphasize the value of exposing men to the core principles and operations of F3, even if they are not initially interested in the full F3 experience. They also discuss the role of fellowship and having fun in building relationships and creating a welcoming environment. The conversation then shifts to Scoober's faith journey and his ongoing search for meaning and belief. They discuss the importance of challenging and questioning one's beliefs and the value of having conversations with people who have different perspectives. Scoober shares his experiences growing up Catholic and his struggles with doubt and over analysis. The conversation concludes with Scoober sharing his experiences with injuries and the impact of planting the Disco Ultimate Frisbee site within F3.

Takeaways

• F3 provides a supportive community of men who can relate to and support each other through challenges and struggles.
• Building strong relationships in F3 often comes from frequent unplanned interactions, such as attending the same workouts and going to coffee afterwards.
• Injuries can be a setback, but staying connected to the F3 community through coffee and other activities can help maintain motivation and support.
• The Disco AO has attracted younger guys and those who may not be interested in traditional beatdowns, providing an opportunity to introduce them to F3 and potentially engage them in other aspects of the organization.
• The fellowship and camaraderie in F3 are valuable and can provide a sense of belonging and support that may be lacking in other areas of life. Introducing new men to F3 through activities like Ultimate Frisbee can be a gateway to the rest of F3.
• Exposing men to the core principles and operations of F3, even if they are not initially interested in the full F3 experience, is valuable.
• Challenging and questioning one's beliefs is a valuable practice, regardless of how long one has believed something.
• Starting new F3 sites based on shared interests, like Ultimate Frisbee, can be a successful way to engage more men.

Sound Bites

• "Get up and go get that fellowship."
• "Be that gateway drug to the rest of F3."
• "They know it exists. They're engaging, you know, based on their current capacity. And at some point, life changes and they, you know, they know where to find us."

Chapters

05:53 Experiences with Workouts and Injuries

09:03 Fitness Journey and Importance of Male Relationships

17:45 Staying Connected and Building Relationships in F3

23:55 The Impact of the Disco AO

30:35 Using Ultimate Frisbee as a Gateway to F3

32:40 Building Relationships and Having Fun in F3

39:19 The Importance of Challenging and Questioning Beliefs

44:18 Dealing with Injuries and Staying Connected in F3

52:05 The Success of the Disco Ultimate Frisbee Site

View Details

Summary

Stranglehold shares his journey of getting started in F3 and the impact it has had on his life. He talks about his EH process and how he was encouraged by friends to join. He shares his first workout experience and how he fell in love with F3. Stranglehold also discusses the importance of the second F and building relationships with other F3 men. He highlights the support and encouragement he has received from his F3 brothers, especially during challenging times. Stranglehold also mentions the positive impact F3 has had on his fitness and personal growth. In this conversation, Stranglehold and The Plague discuss various topics related to their experiences in F3 and their personal lives. They talk about the importance of finding a balance between work and personal life, the impact of F3 on their families, and the role of faith in their lives. They also discuss community service and the events they have participated in. Stranglehold shares his advice on being a good husband, father, and friend, emphasizing the importance of being a supportive actor in the lives of others. He also requests prayers for friends and family members who are going through difficult times.

Takeaways

• The EH process and encouragement from friends played a significant role in Stranglehold's decision to join F3.
• Stranglehold fell in love with F3 after his first workout and considers it one of the best decisions he has ever made.
• The second F and building relationships with other F3 men have been crucial in Stranglehold's F3 journey.
• Stranglehold has received immense support and encouragement from his F3 brothers, especially during challenging times.
• F3 has had a positive impact on Stranglehold's fitness and personal growth. Finding a balance between work and personal life is crucial for overall well-being.
• F3 can have a positive impact on family life by setting a good example and prioritizing time with loved ones.
• Faith plays an important role in the lives of F3 participants, providing support and guidance.
• Community service events, such as the Brick Builder and Halfway House, offer opportunities to give back and support others.
• Being a supportive actor in the lives of others is a valuable role, especially in family and community relationships.
• Prayers and support for friends and family members going through difficult times can make a difference.

Sound Bites

• "I loved it. I loved every minute of it."
• "That's my secret. Try and leave that piece of it out."
• "Maybe some of stuff I've been hearing in the morning, like, you know, like maybe this is real deal, like do I want to change or not?"
• "Thursday nights I'd be brewing coffee for my Pell Tower. That was my thing. Thursday night, I was worried more about that than the workout."
• "It's like my wife knows it's good for me, but it also can disrupt the family, you know, sort of rhythm, right?"

Chapters

00:00 Getting Started in F3

02:36 Falling in Love with F3

08:38 The Importance of the Second F

12:48 Support and Encouragement from F3 Brothers

19:38 The Impact of F3 on Fitness and Personal Growth

27:48 Balancing Work and Personal Life

31:52 The Impact of F3 on Family Life

35:11 The Role of Faith in F3

37:20 Community Service in F3

44:30 Being a Supportive Actor

49:34 Prayers and Support

View Details

Summary

Chowda shares his journey of joining F3 and the impact it had on his physical fitness and mental well-being. He was introduced to F3 by a friend who persisted in inviting him to workouts. Despite initial hesitation, he eventually joined and found the camaraderie and sense of belonging that he had been missing since leaving the military. He credits F3 for helping him get back in shape and improve his overall happiness. Chowda also discusses the similarities between F3 workouts and military training, as well as the importance of pre-running and building relationships through coffee and fellowship events. Chowda discusses the importance of the Shieldlock in F3 and how it has solidified his belief and foundation. He emphasizes the deep fellowship and support he has found within his Shieldlock, which consists of guys who are going through similar struggles in life. Chowda also shares his faith journey and how becoming a father made him realize the importance of passing on his faith to his children. He talks about the welcoming and inclusive nature of his church, Relevant, and encourages others to find a church home that aligns with their beliefs. Chowda also reflects on his time as a site Q in F3 and the importance of leadership and accountability within the organization.

Takeaways

• F3 provides a sense of camaraderie and belonging that is often missing after leaving the military.

• Building relationships and connecting with others is a key aspect of the F3 experience.

• Pre-running before workouts can have significant physical and mental benefits.

• Coffee and fellowship events are great opportunities to deepen relationships and get to know other F3 members.

• F3 is not just about fitness, but also about personal growth and overall well-being.

• The Shieldlock in F3 provides deep fellowship and support for guys going through similar struggles in life.

• Becoming a father made Chowda realize the importance of passing on his faith to his children.

• Finding a church home that aligns with your beliefs and values is crucial for spiritual growth.

• Leadership and accountability are key aspects of F3 and contribute to personal growth and development.

Sound Bites

• "When you feel better and you know you're actually happy."

• "The workouts are structured very similar to the military and to the Army workforce."

• "The Shieldlock... solidified what F3 has meant to me and growing just who I am as a husband, a father."

• "The Shieldlock guys... will do life together with you, your families."

• "He's always there and he's waiting."

Chapters

00:00 Introduction and Starting F3

08:31 The Impact of Pre-Running

12:38 Building Relationships Through Coffee and Fellowship

21:19 Chowda's Journey and Meeting Tea Party

24:49 Connecting with Relevant Guys in F3

27:22 Advice for Building Relationships in F3

31:11 The Power of the Shieldlock 4

0:29 Passing on Faith: Fatherhood and Spiritual Responsibility

45:22 Finding a Church Home: The Importance of Belonging and Inclusivity

50:52 Leadership and Accountability: The Role of Site Qs in F3

View Details

Summary

Chowda shares his journey of joining F3 and the impact it had on his physical fitness and mental well-being. He was introduced to F3 by a friend who persisted in inviting him to workouts. Despite initial hesitation, he eventually joined and found the camaraderie and sense of belonging that he had been missing since leaving the military. He credits F3 for helping him get back in shape and improve his overall happiness. Chowda also discusses the similarities between F3 workouts and military training, as well as the importance of pre-running and building relationships through coffee and fellowship events. Chowda discusses the importance of the Shieldlock in F3 and how it has solidified his belief and foundation. He emphasizes the deep fellowship and support he has found within his Shieldlock, which consists of guys who are going through similar struggles in life. Chowda also shares his faith journey and how becoming a father made him realize the importance of passing on his faith to his children. He talks about the welcoming and inclusive nature of his church, Relevant, and encourages others to find a church home that aligns with their beliefs. Chowda also reflects on his time as a site Q in F3 and the importance of leadership and accountability within the organization.

Takeaways

• F3 provides a sense of camaraderie and belonging that is often missing after leaving the military.
• Building relationships and connecting with others is a key aspect of the F3 experience.
• Pre-running before workouts can have significant physical and mental benefits.
• Coffee and fellowship events are great opportunities to deepen relationships and get to know other F3 members.
• F3 is not just about fitness, but also about personal growth and overall well-being. The Shieldlock in F3 provides deep fellowship and support for guys going through similar struggles in life.
• Becoming a father made Chowda realize the importance of passing on his faith to his children.
• Finding a church home that aligns with your beliefs and values is crucial for spiritual growth.
• Leadership and accountability are key aspects of F3 and contribute to personal growth and development.

Sound Bites

• "I think the one thing for me, and I think a lot of guys will tell you that our former military is they really"
• "When you feel better and you know you're actually happy."
• "The workouts are structured very similar to the military and to the Army workforce."
• "The Shieldlock... solidified what F3 has meant to me and growing just who I am as a husband, a father."
• "The Shieldlock guys... will do life together with you, your families."
• "He's always there and he's waiting."

Chapters

00:00 Introduction and Starting F3

08:31 The Impact of Pre-Running

12:38 Building Relationships Through Coffee and Fellowship

21:19 Chowda's Journey and Meeting Tea Party

24:49 Connecting with Relevant Guys in F3

27:22 Advice for Building Relationships in F3

31:11 The Power of the Shieldlock

40:29 Passing on Faith: Fatherhood and Spiritual Responsibility

45:22 Finding a Church Home: The Importance of Belonging and Inclusivity

50:52 Leadership and Accountability: The Role of Site Qs in F3

View Details

Summary

Greenhouse shares his F3 journey, starting with his first workout and how he got his F3 name. He talks about his background in physical activity, including playing college soccer and his love for biking. Greenhouse discusses his fitness level and the challenges he faces with injuries. He also touches on his diet and the importance of moderation. Greenhouse emphasizes the strong relationships he has built through F3, both with his childhood friends and with other guys in the group. He highlights the value of the shield lock and the support and accountability it provides. Greenhouse also mentions his involvement in QSource and the benefits of diving into meaningful discussions with other men. Greenhouse discusses the value of group discussions and how they build relationships within F3. He shares his experience with topic-based discussions at Monday Morning Wood and the Meditations book club at Wolf Den. He emphasizes the importance of creating a space for deeper conversations and getting to know the thoughts and hearts of fellow F3 men. He also talks about the impact of F3 on his family, highlighting the balance it brings to his life and the positive influence it has on his wife and children. Greenhouse reflects on the role of faith in his life and how it provides comfort, guidance, and a sense of community. He shares his gratitude journaling practice and the role of prayer in his daily life. He also discusses the significance of community service and the opportunities F3 provides to serve others. He shares his experience launching the Wolf Den site and the importance of rotating leadership within F3. Greenhouse concludes by expressing his appreciation for the support and encouragement of the F3 community and the need for ongoing conversations and connections.

Takeaways

• F3 provides an opportunity to build strong relationships with childhood friends and other guys in the group.
• Moderation in diet and exercise is important for maintaining a healthy lifestyle.
• The shield lock offers support and accountability in all aspects of life.
• Participating in QSource discussions allows for meaningful conversations and personal growth. Group discussions in F3 build relationships and provide an opportunity to hear deeper thoughts and perspectives from fellow men.
• F3 has a positive impact on family life, bringing balance and a sense of community.
• Faith plays a significant role in providing comfort, guidance, and a greater sense of confidence.
• Community service is an important aspect of F3, providing opportunities to serve and make a difference.
• Rotating leadership within F3 allows for growth, learning, and the development of different leadership styles.

Chapters

00:00 Introduction and F3 Journey

08:04 Physical Activity and Fitness Level

18:09 Diet and Moderation

24:49 Building Relationships with Childhood Friends

29:10 The Power of the Shield Lock

32:06 QSource and Meaningful Discussions

33:25 Building Relationships Through Group Discussions

36:55 The Impact of F3 on Family Life

42:18 The Role of Faith in Providing Comfort and Guidance

50:28 Serving Others: The Importance of Community Service

55:29 Rotating Leadership: Growth and Learning

View Details

Summary

T Swift shares his journey in F3 Omaha, starting with his EH story and his first workout at 1776. He talks about his love for fitness and how F3 has helped him become a better listener and more patient in his relationships. He emphasizes the importance of shield locks and the support and accountability they provide. T Swift also discusses his challenges as a parent, particularly with his autistic son, and how F3 has helped him navigate those struggles. He shares the impact of mentors and the third F in his life. In this conversation, T.Swift discusses his personal journey with faith and his decision to leave the Catholic faith and join a different church. He talks about the importance of praying from the heart and the impact of his faith on his children. T.Swift also shares his experience as a site Q and the process of launching a new F3 site. He emphasizes the importance of having fun and not taking oneself too seriously in leadership roles. T.Swift also mentions his struggles and need for encouragement in parenting.

Takeaways

• F3 Omaha provides support, accountability, and fellowship through shield locks and relationships with other men.
• F3 has helped T Swift become a better listener and more patient in his relationships.
• F3 has provided a safe space to talk about struggles and challenges as a parent.
• Mentors and the third F have played a key role in T Swift's personal growth and development. The importance of praying from the heart and having a deeper connection with God
• The impact of faith on children and the importance of providing them with a faith-based upbringing
• The value of having fun and not taking oneself too seriously in leadership roles
• The challenges and need for encouragement in parenting

Sound Bites

• "Maybe the most memorable VQ in F3 Omaha history"
• "We always wanted to be together. And I will say that F3 has strengthened that relationship"
• "I'm not really a runner. I'm not really a coupon guy. I'm like, whatever it is, like, I'm just there to have fun and see if I can do it"
• "I get more out of a prayer when it's from the heart rather than reading a script."
• "My kids loved going to church and I remember as a kid I hated going to church."
• "Don't take yourself too seriously. Have fun with it."

Chapters

00:00 Introduction and EH Story

08:53 Fitness Journey and Finding Fun in F3

15:13 The Power of Shield Locks and Relationships

19:00 The Importance of Mumble Chatter and Fellowship

21:42 Navigating Parenting Challenges with F3

26:03 The Impact of Mentors and the Third F

31:00 Faith and Acceptance in Parenting

39:02 Transition to a New Church

41:15 The Role of Faith in Parenting

46:49 Launching a New F3 Site

53:05 Having Fun in Leadership

56:14 The Challenges of Parenting

View Details

Summary

Home Alone shares his journey with F3 and the impact it has had on his life. He initially resisted joining F3 but eventually decided to give it a try. He started by attending workouts on Saturdays and gradually increased his participation throughout the week. His fitness level and eating habits improved as he became more involved in F3. He formed strong friendships with other F3 men, including his brother-in-law and childhood friends. Home Alone aspires to build a formal shield lock and participate in more second F events to deepen his connections within the F3 community. Home Alone grew up in a Presbyterian church and had a strong foundation in faith from his parents. He later converted to Catholicism to align with his wife's faith and raise their children together. His positivity and joy come from his parents, who taught him to always be positive and kind. As a leader, Jake has gained confidence through his experiences as a site Q and a coach. He emphasizes the importance of relying on others and asking for help when needed. Home Alone's challenges include being consistent in his fitness and parenting, but he finds support and encouragement from the F3 community.

Takeaways

• F3 can have a positive impact on physical fitness and overall health
• Consistent participation in F3 can lead to stronger friendships and a sense of community
• Forming a shield lock and participating in second F events can deepen connections within the F3 community
• F3 can improve relationships with family members and enhance overall happiness The importance of having a strong foundation in faith and passing it on to the next generation
• The power of positivity and kindness in leadership
• The value of relying on others and asking for help
• The challenges of consistency in fitness and parenting

Sound Bites

• "Fitness wise, I was not where I wanted to be"
• "God knows, every prodigal son, right?"
• "There's a difference between being positive and being unrealistic"
• "I can do this. It's not that scary."

Chapters

00:00 Introduction and Background

03:00 Joining F3 and Finding a Name

08:58 Improving Fitness and Eating Habits

13:31 Forming Friendships within F3

19:48 Building Relationships through Consistent Interaction

25:26 Aspiring to Form a Shield Lock

28:52 Support from Family and Balancing Responsibilities

31:11 The Benefits of Starting the Day with a Challenge

31:40 Growing up in a Presbyterian Church

36:32 Finding his way back to church

38:30 The importance of a common faith in raising kids

41:05 The power of positivity and kindness in leadership

46:50 Gaining confidence through leadership experiences

49:12 Passing on the legacy as a site Q

53:07 Overcoming challenges and relying on others

View Details

Summary

Almost Famous shares his experience with F3 Omaha, including his EH story, his first workout, and how he got his name. He talks about his background in sports and how F3 has helped him regain his fitness and energy. F3 also allowed him to incorporate other friends into his circle and deepen their relationships. The sense of community and support in F3 has had a positive impact on Almost Famous' family life, allowing him to trust and love his wife and children better. His faith has also played a significant role in his F3 journey, providing him with a sense of peace and a deeper understanding of forgiveness and love. In this conversation, Almost Famous and The Plague discuss various topics related to leadership and personal growth within the F3 community. They touch on the importance of leading with love and not manipulation or control, the role of humor in creating a welcoming environment, and the challenges and rewards of taking on leadership roles within F3. He also expresses his current need for prayers and support as he navigates the responsibilities of leadership.

Takeaways

• F3 Omaha provides a supportive and welcoming environment for men to connect and improve their fitness.
• The camaraderie and energy within F3 Omaha make the workouts enjoyable and motivating.
• Building relationships and connecting with other men in the community is an important aspect of F3 Omaha.
• Almost Famous has made progress in his fitness journey through F3 Omaha, including completing a half marathon and climbing a mountain.
• Almost Famous' faith has played a significant role in his F3 journey, providing him with a sense of peace and a deeper understanding of forgiveness and love. Lead with love and not manipulation or control
• Humor can create a welcoming environment and connect people
• Taking on leadership roles within F3 can be challenging and rewarding
• Every size of group in F3 has value and can provide meaningful experiences
• Prayers and support are needed as one navigates the responsibilities of leadership

Sound Bites

• "I wasn't working out almost at all. It was kind of sporadic walks here and there."
• "I just remember seeing how comfortable these guys were with each other that they could just be as weird as they wanted to be."
• "The vulnerabilities in F3 create an openness and a sense of support."
• "You want it out of love and not out of manipulation or control."
• "Prayer is where I ask God for what I want, or I tell him how I think he should be moving. But this idea of asking God to reveal it, you know, show me how you're moving in this and then creating space and time."
• "People who are in a position where they feel like they can make jokes about like any kind of situation. They make you feel safe in the environment."

Chapters

00:00 Introduction and EH Story

03:02 First Workout and Getting the Name

12:00 Camaraderie and Fellowship in F3 Omaha

14:59 Adjusting Diet and Continuing the Fitness Journey

17:53 Building Relationships in F3 Omaha

20:47 The Impact of F3 on Friendships

32:07 Building Strong Relationships in F3

37:18 F3: A Community of Support

41:48 The Role of Faith in Almost Famous' F3 Journey

45:15 Leading with Love and Humor

01:05:42 Navigating the Responsibilities of Leadership

View Details

Summary

G String shares his journey with F3 and the impact it has had on his life. He talks about his first workout and how he got involved in F3. He discusses his fitness journey and how F3 has helped him stay consistent and improve his physical health. He also talks about the importance of fellowship and building relationships within the F3 community. G String shares how F3 has impacted his relationships with his wife and children, as well as the broader F3 community. He discusses the benefits of challenging workouts and the camaraderie that comes with them. Finally, he reflects on the concept of shield lock and the hesitation some guys may have in formalizing those relationships. G String shares his journey of finding F3 and the impact it has had on his life. He discusses the importance of the three Fs (fitness, fellowship, and faith) and how they have helped him grow as a person. G String talks about his experience as a site Q and the pride he felt in leading the workouts. He also shares his struggles with comparing himself to others and finding his purpose in his career. G String encourages others to lean in and ask for help when needed.

Takeaways

• F3 provides a supportive and welcoming community for men to improve their physical fitness and build relationships.
• Challenging workouts in F3 help individuals push themselves and build camaraderie with other members.
• F3 has a positive impact on relationships with spouses and children, as well as the broader F3 community.
• Formalizing shield lock relationships can provide additional support and accountability within F3. F3 provides a supportive community for personal growth in the areas of fitness, fellowship, and faith.
• Being a site Q is a rewarding experience that allows you to lead and inspire others.
• Don't be hesitant to lean in and ask for help from others in times of struggle.
• Comparing yourself to others can hinder your personal growth and happiness.
• Finding your purpose in your career can be a lifelong journey, but trust that you are where you're supposed to be.
• Take time for yourself and don't feel guilty about taking breaks or rest days.

Sound Bites

• "I just appreciate that about this guy and G-string."
• "Welcome to F3 like screaming and, uh, he's found yourself at sanitarium. And I'm like, what is this? Like baby shark did not tell me anything about this."
• "That's funny. And you've adjusted now, right? Now it's like it's fully taken on. You got a coupon and everything, right?"
• "I always think of the rainy workouts and we're out there, you know, running around in the mud and in the rain."
• "Dad's committed to being better."
• "I grew up Catholic... And it was normal for me."

Chapters

00:00 The Journey with F3: From the First Workout to Building Relationships

09:26 The Impact of F3 on Physical Fitness and Camaraderie

23:43 The Importance of Shield Lock and Building Supportive Relationships

30:33 Rainy Workouts and Commitment to Growth

31:18 Journey of Faith

38:37 Balancing Competitiveness and Ego

42:19 Taking on Leadership as a Site Q

53:18 Succession Planning and Passing the Flag

57:05 Leaning In and Asking for Help

58:42 Struggles with Comparisons and Finding Purpose

01:00:58 Taking Time for Yourself

View Details

Summary

Brian Carlson, also known as Pigpen, shares his journey of how he got started in F3 and how he got his name. He was EHed by a guy named Primer from F3 Austin and was drawn to F3 because he was seeking connection and friendship. Brian emphasizes the mental health benefits he has experienced through F3, including overcoming depression. He has seen progress in his fitness and enjoys participating in various AOs, such as Heavy Metal and The Disco. Brian also involves his 2.0s in F3 workouts and values the impact it has on his relationships with his family. In this conversation, Brian Carlson discusses his experience with F3 and the impact it has had on his life. He talks about the mental health benefits he has gained from participating in F3 and how it has improved his relationships. Brian also shares his journey with faith and his desire to get more involved in the third F aspect of F3. He reflects on his experience as a site Q at the Coop and offers advice for other leaders. Brian concludes by asking for prayers for his wife's family in Ukraine.

Takeaways

• F3 can be a source of connection and friendship for those seeking it
• Participating in F3 can have positive mental health benefits, including overcoming depression
• F3 provides opportunities for progress in fitness and offers a variety of AOs to choose from
• Involving family members, such as 2.0s, in F3 workouts can strengthen relationships Participating in F3 has provided mental health benefits and improved relationships
• F3 offers a supportive community for men to grow in their faith
• Being a site Q requires finding new leaders and building a schedule
• Consistency and setting realistic goals are important in F3
• Prayers are requested for Brian's wife's family in Ukraine

Sound Bites

• "This is a thing that I was looking for that I didn't know that I was looking for."
• "There are health risk factors associated with not having friends."
• "The most second F of all workouts."
• "She doesn't always get it, but she has seen the mental health benefits"
• "I work from home, so I don't have regular guys that I can say, hey, you should try this thing"
• "F3 is like man church, I enjoy being part of the faith aspect"

Chapters

00:00 Introduction and EH Journey

02:01 Getting Started in F3 and the Name Pigpen

05:37 Mental Health Benefits of F3

08:43 Progress in Fitness and Enjoying AOs

13:07 Overcoming Depression and Mental Health Challenges

24:32 Involving 2.0s and Impact on Family Relationships

27:04 The Mental Health Benefits of F3

28:07 Sharing F3 with Others

30:52 Growing in Faith through F3

36:22 The Role of a Site Q

44:38 Consistency and Setting Goals in F3

47:44 Prayers for Brian's Wife's Family in Ukraine

View Details

Summary

Armando shares his journey of joining F3 and the impact it has had on his life. He talks about how he got his F3 name, Armando, and the connection it has to a character on a TV show. Armando discusses his fitness journey and how F3 has helped him push himself to new limits. He emphasizes the importance of the diverse perspectives and relationships he has formed within F3. Armando also shares his experiences with participating in events like the Mortimer race and fasting. He highlights the value of the F3 community in providing support and opportunities for personal and professional growth. Armando discusses the impact of F3 on his personal life, including his relationships, family, and faith. He shares how F3 has helped him become a better person and a better father. Armando also talks about his involvement in community service and the importance of leadership within F3. He reflects on his experience as a site Q and the significance of the Red Wings flag and the eagle on it. Armando concludes by discussing the DBAP (Don't Be a Pussy) mentality and its role in motivating himself and others.

Takeaways

• F3 provides a diverse community of individuals with different perspectives and backgrounds.
• Participating in F3 can push individuals to new limits and help them achieve their fitness goals.
• Building relationships within F3 can lead to personal and professional growth.
• F3 offers opportunities for challenging events and activities, such as the Mortimer race and fasting.
• The F3 community is supportive and provides a network of individuals who can offer advice and assistance in various areas of life. F3 has had a positive impact on Armando's relationships, family, and faith.
• Armando is actively involved in community service and believes in the importance of leadership within F3.
• He reflects on his experience as a site Q and the significance of the Red Wings flag and the eagle on it.
• The DBAP (Don't Be a Pussy) mentality is a motivating factor for Armando and others in F3.

Sound Bites

• "Armando Montalongo. And everybody's like, what? What's going on?"
• "Just get there. Just get up and go."
• "Just keep going."
• "Nobody wants to be fake."
• "I'm confident he will work hard because he knows that it's important to me."
• "Being in a group type of setting like that, it was different for me."

Chapters

00:00 Introduction and Getting the F3 Name

06:19 Armando's Fitness Journey and Joining F3

10:28 The Benefits of F3 and Building Relationships

15:58 Challenging Events and Activities in F3

23:55 Building Relationships Outside of F3

29:00 The Impact of F3 on Family and Personal Growth

31:03 The Impact of F3 on Relationships, Family, and Faith

35:08 Community Service and Leadership in F3

38:46 The Significance of the Red Wings Flag and Eagle

44:22 Motivation through the DBAP Mentality

View Details

Summary

Kielbasa shares his journey in F3 Omaha, from his first workout to becoming a regular member. He was introduced to F3 by his brother-in-law and was initially hesitant to join because he didn't feel like he had much in common with the group. However, he eventually found a sense of belonging and formed strong bonds with the men in the group. Kielbasa also discusses his fitness journey and how F3 has helped him stay active and motivated. He talks about the importance of the third F (faith) in F3 and how it has made him believe in mankind as a whole. Kielbasa. shares his experience with faith, overcoming personal challenges, and the impact of F3 on his life. He discusses his upbringing in Catholic school and how it influenced his perspective on religion. Kevin also opens up about the loss of his father and sister-in-law and the mental battles many people face. He emphasizes the importance of expressing love and sharing feelings, especially during difficult times. Kielbasa reflects on his role as a site queue at Trident and the value of building personal connections with fellow F3 members. He also discusses the transition into his nursing career and the need for prayers and support during this adjustment period.

KeywordsF3 Omaha, male nurse, first workout, Kielbasa, family, fitness, relationships, marriage, nursing, third F, faith, faith, religion, personal challenges, mental health, expressing love, sharing feelings, site queue, building connections, nursing career, adjustment period

Takeaways

• F3 Omaha is a diverse group that welcomes men from all backgrounds and professions.
• Regularly attending F3 workouts can improve mood and set a positive tone for the day.
• Building relationships within F3 can provide support and a sense of community.
• F3 can fill the void of team-oriented activities and provide a sense of belonging.
• F3 can have a positive impact on relationships, including marriage.
• F3's third F (faith) component allows members to believe in something higher than themselves and learn from others' experiences.
• F3 is a place where anyone can go and feel accepted, regardless of their religious beliefs or affiliations. Faith can extend beyond the boundaries of one religion, and there are benefits to all religions.
• Expressing love and sharing feelings is important, especially during difficult times.
• Being a site queue provides the opportunity to facilitate meaningful conversations and build personal connections with fellow F3 members.

Sound Bites

• "My favorite part about F3 is that it brings everybody together and it doesn't matter."
• "One of the biggest support systems was my wife for sure getting me through that."
• "In the morning, like when I go to F3 in the morning, I can tell like instantly when I get home, it's like I'm in a better mood."
• "There's something overarching that extends beyond the boundaries of one religion."
• "The mental battle that many people struggle with that don't say anything."
• "Tell people that you love them because that's what's most important."

Chapters

05:59 The Impact of F3 on Relationships

08:52 Fitness Journey and the Power of Regular Workouts

11:55 Believing in Something Higher in F3

14:57 The Third F and its Impact on Marriage

25:31 Overcoming Personal Challenges

27:26 The Power of Expressing Love and Sharing Feelings

45:48 Prayers and Support for the Adjustment Period

View Details

SummarySkidz shares his journey in F3 and the impact it has had on his life. He talks about the origins of his F3 name and how he embraced it. Skidz also discusses his experience with cancer and how it shaped his perspective on life. He emphasizes the importance of human connection and community involvement. Skidz highlights the role of F3 as a church-like community for him and the need for authenticity and fellowship. He also mentions his involvement in men's health advocacy and his desire to make a positive impact on others. Skidz shares his experience as a site Q and the importance of embracing fun in F3. He encourages guys to step up and lead, even if they don't have everything figured out. Skidz highlights the value of co-Qs and the opportunity to meet new people and expand horizons. He emphasizes the importance of having fun in F3 and not taking oneself too seriously.

KeywordsF3, journey, impact, F3 name, cancer, human connection, community involvement, church, authenticity, fellowship, men's health advocacy, F3, site Q, leadership, fun, co-Qs, expanding horizons

Takeaways

• F3 provides a supportive community for personal growth and connection
• Skidz embraced his F3 name and it has become a persona for him
• His experience with cancer shaped his perspective on life and motivated him to advocate for men's health
• Skidz values human connection and community involvement
• F3 serves as a church-like community for Skidz, providing fellowship and authenticity Don't feel like you have to have everything figured out before stepping up and leading
• Embrace co-Qs and the opportunity to meet new people and expand horizons
• Have fun in F3 and don't take yourself too seriously

Sound Bites

• "You don't have to figure it out, you know? I'd say like, again, it's probably my mentality where like I don't need everything to be right to try something or put yourself out there."
• "Just run with it, man. I don't know, and then it's like when you're at a site, it's just, you end up posting consistently more and you get to witness more things and there's all these stupid stories you start getting from being at beat downs that there's, I don't know, you start doing those exchange of posting and you start queuing other places."
• "Just have fun with it, embrace it, you don't have to figure it out. If you screw up the five Fs, I mean, I was Q'ing it Stormbreaker, I don't know if it was Amadeus or not, but Grease Fire and I just ran off like, let's go. I forgot the whole beginning of it."

Chapters

00:00 Introduction and Admiration for Skidz's Leadership

03:05 Embracing the F3 Name and Persona

06:34 Overcoming Cancer and Advocating for Men's Health

09:18 The Importance of Human Connection in F3

15:33 F3 as a Church-Like Community: Fellowship and Authenticity

00:30 Skidz's experience as a site Q

10:30 Embracing fun in F3

30:04 Expanding horizons through leadership

40:04 Don't take yourself too seriously

49:59 Skidz's advice for guys trying to figure it out

View Details

Summary

Stitches shares his EH story and how he got involved in F3 Omaha. He talks about the camaraderie and the great guys he has met through F3. Stitches also discusses his fitness journey and how F3 has motivated him to push himself. He shares the story behind his F3 name, Stitches. Stitches also talks about the importance of family and how F3 has helped strengthen his relationships. In this conversation, Stitches shares his experiences with F3 and how it has impacted his life. He discusses the importance of building deep relationships within the F3 community and finding connection opportunities. Stitches also talks about his journey to sobriety and the positive impact it has had on his life. He shares his experiences with faith and the challenges he faces in recommitting to his faith life. Stitches also reflects on his growth as a leader within F3 and the importance of having fun in leadership roles. He concludes by expressing his gratitude for the F3 community and the support he has received.

Takeaways

• F3 Omaha has a strong sense of camaraderie and the guys are welcoming and accepting of everyone.
• F3 has motivated Stitches to push himself in his fitness journey and he enjoys chasing after the faster guys in the group.
• Stitches values his family and F3 allows him to be present for his wife and kids while still prioritizing his own fitness.
• F3 has helped strengthen Stitches' relationships and he appreciates the vulnerability and support he has experienced within the group. Building deep relationships within the F3 community is important for personal growth and support.
• Sobriety can have a positive impact on one's life and it's important to seek support when needed.
• Exploring and recommitting to one's faith life can be a personal journey with its own challenges.
• Having fun and enjoying the process is important in leadership roles.
• The F3 community provides a supportive environment for personal growth and development.

Sound Bites

• "I was a pretty solid hurdler in high school... I clipped a hurdle in a bad way and lacerated the left side of my scrotum."
• "There's always a Break Room or, you know, for me, there's a break room. There's a Beeps, There's a Farva. There's all these guys who I am chasing all the time."
• "The workout again is work. But doing it with the guys, having people out in front that are pushing you, that's what makes the difference for me."
• "Some of my deepest relationships were kind of pre-existing in some capacity and F3 has just been an expansion on that."

Chapters

00:00 The EH Story and Joining F3 Omaha

07:10 Chasing After the Faster Guys

13:53 Balancing Family and Fitness

29:35 Building Deep Relationships within the F3 Community

35:16 The Journey to Sobriety and Personal Growth

38:57 Exploring and Recommitting to Faith

47:22 The Importance of Fun in Leadership

54:20 Gratitude for the F3 Community

View Details

Summary

Bobsled shares his journey of being EH'd into F3, his adoption story, and the impact of F3 on his life. He discusses his fitness routine, adoption, and the power of forgiveness. He also talks about his relationships, faith, and the influence of F3 on his vulnerability and male friendships. Bobsled shares his personal journey of self-discovery, healing, and leadership within the F3 community. He discusses the impact of unconditional love, overcoming shame, and finding identity and purpose. His experience as a site queue and succession planning are also highlighted.

Takeaways

• Bobsled's journey into F3 was influenced by the persistence of a friend and led to a transformative experience.
• His adoption story and the power of forgiveness have had a profound impact on his life and relationships.
• F3 has played a significant role in Bobsled's journey of vulnerability, faith, and building meaningful male friendships. Unconditional love is transformative and allows for healing and self-acceptance.
• Shame can be a significant barrier to receiving love and finding one's true identity.
• Finding purpose and identity goes beyond job titles and roles, and requires self-reflection and self-worth.
• Leadership within the F3 community involves succession planning and empowering others to take on leadership roles.
• Vulnerability and openness create a supportive environment for personal growth and community building.

Sound Bites

• "I was EH by Irish Car Bomb. And so the story goes, my girlfriend and his girlfriend are sisters. So that's how we met."
• "I was able to release a lot of anger knowing that she voluntarily decided to give me a better life by giving me up for adoption."
• "I started to like almost cry just from him asking me, 'How are you doing?' because I was tired of lying to everybody."

Chapters

00:00 The EH Journey into F3

03:00 Adoption and the Power of Forgiveness

16:07 F3: Impact on Vulnerability and Male Friendships

42:28 Overcoming Shame and Finding Identity

49:29 Leadership and Succession Planning in F3

View Details

Summary

Boji shares his EH story and the impact of F3 on his life, including his fitness journey, the welcoming community, and the role of faith. He discusses the transition to a new city, the impact on his family, and the importance of relationships within F3. Boji also reflects on leadership, personal growth, and the value of strong relationships within the F3 community. The conversation covers themes of leadership, VQ experiences, site launches, and the impact of F3 on personal and community development. It also delves into the importance of leaning in and the transition of life stages. The conversation highlights the journey of leadership, the significance of community engagement, and the impact of F3 on personal growth and development.

Takeaways

• Boji shares his experience of being EH'd into F3 and the impact it had on his life.
• The F3 community provided a welcoming and supportive environment for Boji during a challenging transition to a new city.
• Boji's fitness journey, from cycling to running, was enhanced by the full-body workouts and diverse challenges offered by F3.
• The role of faith within F3 has had a significant impact on Boji's life, leading to a reinvigoration of his faith journey and positive influence on his family.
• Boji reflects on the importance of relationships, leadership, and personal growth within the F3 community, emphasizing the value of strong connections and shared experiences. Leadership is a constant journey that shines in times of trouble.
• F3 provides opportunities for personal growth and community engagement.
• Leaning in and engaging with the F3 community leads to a fulfilling experience.
• The transition of life stages and the impact of F3 on personal and community development are significant themes in the conversation.

Sound Bites

• "Heck yeah, I love that song, man."
• "Leadership shines in times of trouble."
• "Reinvigorating male community leadership at F3."
• "F3 is way more than just a workout group."

Chapters

00:00 Boji's EH Story: Embracing F3 and the Impact on His Life

03:21 The Role of Faith and Community in Boji's F3 Journey

10:25 Transition, Relationships, and Personal Growth in F3

31:27 VQ Experiences and Site Launches: A Personal Growth Journey

36:24 Leaning In: The Impact of F3 on Personal Development

50:20 Transition and Growth: Navigating Life Stages with F3

View Details

Summary

Tenderfoot, shares his journey with F3 Omaha and the impact it has had on his life. He discusses his first workout experience, his involvement in Boy Scouts, and the importance of male relationships. He emphasizes the idea that we are all unfinished products and that growth comes from being open to new experiences and self-improvement. He also talks about his decision to stop drinking and how F3 has provided a supportive community for him. He highlights the value of volunteering and getting to know the guys outside of the workouts. In this conversation, Tenderfoot discusses his experience as a site Q and logo designer for F3 Omaha. He talks about the importance of community and the support he received from the F3 Omaha group during his career transition. Tenderfoot also shares his perspective on faith and how it fits into the F3 experience. He offers advice for new site Qs and emphasizes the value of collaboration and support within the F3 community. Tenderfoot's logo designs have become a recognizable and cherished part of F3 Omaha's identity.

Takeaways

• F3 Omaha provides a supportive community for personal growth and self-improvement.
• Building strong male relationships is important and can be fostered through activities outside of the workouts.
• We are all unfinished products and should embrace growth and self-improvement.
• Alcohol consumption is a personal choice, and F3 embraces individuals regardless of their drinking habits.
• Volunteering and getting involved in the community can strengthen relationships and provide a sense of purpose. The F3 Omaha community provides support and encouragement during career transitions and personal challenges.
• Faith is a personal journey within F3, and individuals can find their own ways to connect with a higher power.
• Site Qs can benefit from creating an organized system for their responsibilities and seeking guidance from experienced leaders.
• Logo design is an opportunity for site Qs to contribute to the F3 community and leave a lasting legacy.
• The F3 Omaha community values collaboration, support, and validation, and strives to create a welcoming environment for all men.

Sound Bites

• "We're not finished products, we're all a work in progress."
• "I don't know if it's a generational thing, but for a long time I thought that I had to be perfect."
• "I know that's happening, but I know it's not true. So just put on the shoes and go."

Chapters

00:00Introduction and Background

08:40Embracing Growth and Self-Improvement

14:32Overcoming Self-Doubt and Building Strong Relationships

25:49Choosing Personal Health and Sobriety

30:01The Power of Volunteering and Community Involvement

34:48The Importance of Support and Love in F3 Omaha

37:24The Value of Supportive Community in F3 Omaha

39:33Endless Possibilities for Growth in F3 Omaha

41:17Connecting Faith and Community Service in F3 Omaha

44:40Exploring Personal Beliefs and Spirituality in F3

46:38The Role of Humor and Communication in Faith

48:49Tips for Site Qs: Growth Opportunities and Organization

53:54The Art of Logo Design and Leaving a Legacy

59:55Support and Encouragement in the F3 Omaha Community

View Details

Summary

Black Tuesday shares his experience with F3 and how it has impacted his fitness and relationships. He talks about his first workout, the challenges he faced, and how he got his F3 name. He also discusses his fitness journey, including his weight loss goals and the importance of listening to his body. Black Tuesday emphasizes the fellowship aspect of F3 and how it has helped him build meaningful relationships. He also reflects on the changes he has seen in his relationships with his male friends and his relationship with his M. In this conversation, Black Tuesday discusses his journey in F3 and the importance of continuous improvement and finding one's true North. He emphasizes the value of failure and learning from it, as well as the importance of being open and unashamed about one's faith. Black Tuesday also shares his experience as a leader and offers advice on leadership, including the need to understand the overall goal and to encourage others to take the next step. He also discusses the challenges of mental battles and the importance of focusing on thoughts that are true, helpful, and kind.

Takeaways

• F3 has had a positive impact on Black Tuesday's fitness journey and weight loss goals.
• The fellowship aspect of F3 has helped him build meaningful relationships and provided support.
• Listening to his body and finding a balance with weight and fitness goals is important.
• Black Tuesday has seen growth and improvement in his relationships with male friends and his relationship with his M. Continuous improvement is key to personal growth and being the best version of oneself.
• Failure is a natural part of the journey and should be embraced as an opportunity to learn and grow.
• Being open and unashamed about one's faith can lead to a deeper sense of purpose and fulfillment.
• Effective leadership involves understanding the overall goal and encouraging others to take the next step.
• Mental battles can be challenging, but focusing on thoughts that are true, helpful, and kind can help overcome them.

Sound Bites

• "F3 has been a huge part of my fitness journey and overall well-being."
• "I love the name Black Tuesday. It's awesome."
• "Diet is tough for me. I justify it with my kids' leftovers."
• "If you're not getting better, you're getting worse."
• "Adjustments to North, just adjustments to North."
• "Failure is okay. As long as you learn from it and don't repeat it."

Chapters

00:00Introduction and First Workout

08:00Fitness Journey and Weight Loss Goals

11:42Challenges with Diet and Nutrition

23:17Growth in Male Friendships and Relationship with M

29:14Continuous Improvement and Personal Growth

32:19Embracing Failure as a Path to Growth

36:09Finding Purpose and Fulfillment in Faith

38:40Effective Leadership: Understanding the Goal

42:34Overcoming Mental Battles with Positive Thoughts

View Details

Summary

The conversation covers Chippendale's journey into F3, his fitness and leadership experiences, and the impact of F3 on his relationships, faith, and community involvement. It also delves into his approach to raising daughters and the importance of male friendships. The conversation covers a range of topics including faith, community service, leadership, and personal growth. It delves into the challenges of balancing family, work, and F3 commitments, as well as the importance of patience and consistency in personal development.

Takeaways

• F3's impact on fitness, leadership, and male friendships
• The role of faith and community involvement in F3
• Challenges and rewards of raising daughters
• The importance of male friendships and accountability in F3 Balancing family, work, and F3 commitments can be challenging, requiring patience and consistency.
• Community service and leadership roles within F3 provide opportunities for personal growth and development.
• The importance of modifying as necessary and embracing the F3 community for support and encouragement.
• The significance of sleep, patience, and consistent presence in family life and F3 commitments.

Sound Bites

• "I was encouraged to keep coming out. Jean Claude was very good about asking me to come out and encouraging me to come to Titan Alley."
• "It's just funny to like, it's such a small world, you know people before and then it's like now we're here in F3 together."
• "The answer is no, and I can't say yes to everything."

Chapters

00:00Building Male Friendships in F3

17:10Faith, Community, and Relationships in F3

26:49Navigating Faith, Family, and F3 Commitments

38:09Community Service and Leadership in F3

46:40Balancing Personal Growth and Work-Life Commitments

View Details

Summary

Cyclone, one of the original site Qs at the Canyon, shares his F3 journey and experiences. He initially had no interest in joining F3 but was convinced by his friend TC to give it a try. He quickly became a convert and embraced the variety of workouts and the camaraderie of the F3 community. Cyclone's fitness journey transitioned from being solely a runner to incorporating other aspects of fitness. He emphasizes the importance of balance in fitness and diet, not overthinking things, and finding what works for you. He also highlights the value of forming new relationships and the transformative impact of F3 on individuals' lives. Cyclone discusses the growth and evolution of F3 Omaha and his personal journey within the group. He talks about the challenges of starting a new AO and attracting new members, as well as the importance of creating a balance between fun and fitness. Cyclone also shares his thoughts on succession planning and the role of leadership in F3. He emphasizes the significance of the third F (faith) and how it has helped him find focus and reflection. He encourages others to be open-minded and engage in conversations about faith and spirituality. Cyclone also discusses the importance of modifying workouts and creating a welcoming environment for all participants. He acknowledges his own deficiency in community service but expresses his intention to focus on it in the future. Finally, Cyclone shares his advice for getting the most out of F3: keep showing up, be willing to modify, and create opportunities for engagement.

Takeaways

• F3 offers a variety of workouts and the opportunity to incorporate different aspects of fitness into one's routine.
• Finding balance in fitness and diet is key, and it's important not to overthink things.
• Forming new relationships and connecting with people of different ages and backgrounds is a valuable aspect of F3.
• F3 has the potential to transform lives and provide a supportive community. Creating a balance between fun and fitness is crucial for attracting and retaining new members in F3 Omaha.
• Succession planning is important for the long-term sustainability of AOs, and leadership plays a key role in passing on the torch.
• The third F (faith) in F3 provides an opportunity for focus, reflection, and connection with others.
• Being open-minded and engaging in conversations about faith and spirituality can deepen one's understanding and connection with others.
• Modifying workouts is a sign of wisdom and self-awareness, and it creates a welcoming environment for participants of all fitness levels.
• Community service is an area where many F3 members can improve, and it is important to make time for giving back to the community.
• The key to getting the most out of F3 is to keep showing up, be willing to modify, and create opportunities for engagement.

Sound Bites

• "I thought it was the dumbest thing I'd ever heard and had no interest in doing it because I was strictly a runner."
• "I always try to find balance and not overthink it."
• "I can go out on a Saturday morning and spend two hours with guys in their twenties and just have a great time together."
• "Making sure that everybody that's showing up is getting some piece of what they're there for."

Chapters

07:15 Finding Balance and Variety in Fitness

14:33 The Value of Relationships and Camaraderie

31:26 The Third F: Faith, Focus, and Reflection

38:38 Engaging in Conversations and Different Perspectives

44:56 Getting the Most Out of F3: Showing Up and Giving It a Chance

View Details

Summary

Kickstand shares his journey of joining F3 and the formation of his shield lock. He started F3 after spending a lot of time biking and feeling the need for more community. He was EH'd by Superfly and joined Mission Forge. His first workout was a grinder, and he felt exhausted but motivated to come back. He got the name Kickstand from a joke with his wife and later discovered there was another Kickstand in the group. He formed a shield lock with Grizz, LB, and Hard Hat, and they provide accountability and support in his F3 journey. Jason Moen discusses his experience with F3 and the impact it has had on his friendships, anxiety, and faith. He shares how F3 has helped him form deeper and more meaningful friendships compared to his previous relationships. He also talks about how the support and camaraderie within F3 have helped him manage his anxiety. In terms of faith, Jason explains that while he has a religious background, he sees the faith aspect of F3 as believing in others and their good intentions. He also highlights the importance of community service and giving back, which he has been involved in through F3.

Takeaways

• F3 provides a sense of community and support for individuals looking for more than just working out.
• The first workout can be challenging and exhausting, but the motivation to come back is strong.
• The formation of a shield lock provides accountability and valuable insights from peers.
• Having a shield lock can help navigate personal challenges and provide support in various aspects of life. F3 has helped Jason form deeper and more meaningful friendships compared to his previous relationships.
• The support and camaraderie within F3 have helped Jason manage his anxiety.
• Jason sees the faith aspect of F3 as believing in others and their good intentions.
• He has been involved in community service through F3, which has been a valuable experience for him.
• Jason has taken on leadership roles within F3 and believes in identifying and nurturing future leaders.

Sound Bites

• "I'm out here working my tail off every day. And you're spending a half hour on the Peloton and you're telling me I need to do more."
• "I don't remember much about it. It was at Mission Forge. It was a grinder. I remember being exhausted more just from first time being up so damn early."
• "I was joking around with her about it from Austin Powers, obviously, right off the bat."
• "The friendships that I have gained in F3 are equal to like when you start college and you're in a dorm, those guys that you meet for the first time where it's just you, they're that level of friendship."
• "Part of having anxiety is sometimes going down this making up future situations when and it's funny even something just as stupid as a text chain can distract you from stuff like that."
• "I can say this to this person and they're not going to judge me and they're going to give me honest feedback and they're also not going to share this out."

Chapters

00:00Introduction and Kickstand's Journey to F3

06:05Forming a Shield Lock with Grizz, LB, and Hard Hat

35:32Finding Faith in Others

42:17Nurturing Future Leaders

View Details

Summary

Stapler shares his journey with F3 Omaha, starting with his first workout and how he got the nickname 'Stapler'. He talks about his weight loss journey and the importance of consistency and modifying workouts. Stapler emphasizes the value of the second F (fellowship) aspect of F3, including attending coffee and participating in social events. He discusses the importance of inclusivity and creating opportunities for others to join in. Stapler also shares his perspective on relationships and treating others with respect and kindness. Stapler shares his experience as a divorced dad and how F3 has helped him with his mental health. He emphasizes the importance of vulnerability and open communication within the F3 community. Stapler also discusses his journey with faith and the role of prayer in his life. As a former Site Q, he suggests considering shorter terms for Site Qs to allow for more opportunities and fresh leadership. He encourages consistency and mumble chatter as ways to support and connect with others. Stapler requests prayers for those who have been laid off and highlights the importance of visiting other sites and attending coffee to build relationships.

Takeaways

• Consistency is key in weight loss and fitness journey
• Modifying workouts is acceptable and encouraged
• The second F aspect of F3, including coffee and social events, is important for building relationships
• Inclusivity and creating opportunities for others to join in is crucial
• Treating others with respect and kindness is a core value Be vulnerable and open up to others in the F3 community
• Visit other F3 sites and attend coffee to build relationships
• Consider shorter terms for site Qs to allow for fresh leadership
• Pray for those who have been laid off and support them
• Focus on consistency and mumble chatter to connect with others

Sound Bites

• "I got the name stapler, um, you know, at the time I worked at Uline and, uh, everybody thought that that was more office related supplies, even though a little bit more, more industrial."
• "We just want to see you in the morning and we want to, uh, you know, you're going to better yourself, whether you're going, you know, a thousand times or you're, you know, doing it, uh, whatever you can do."
• "I think if you're consistent with what you're doing, you know, consistent with work."
• "Being vulnerable and being able to talk about that kind of stuff and what's on people's minds is key."
• "If you don't open up and share, some people are missing out on that opportunity to open up to guys that they hang out with every day."
• "Having a divorced dudes group is a great thing. It's another second F opportunity where you can vent and get support."

Chapters

00:00Stapler's First Workout and Getting the Nickname

05:15Building Relationships through Second F

11:14Inclusivity and Creating Opportunities

21:50Social Events and Tailgates

25:24Encouraging Others to Join F3

29:59Treating Others with Respect and Kindness

36:22The Benefits of Divorced Dudes Group and Second F

44:41The Role of a Site Q and Leadership

48:49Rethinking Site Q Terms for Fresh Leadership

55:45Supporting Those Who Have Been Laid Off

View Details

Summary

Taxman shares his journey of joining F3 and the impact it had on his life. He talks about his first workout, how he got his name, and the fitness aspect of F3. He also discusses the importance of fellowship and building relationships within F3, particularly through his Shield Lock group. Taxman reflects on the transition from the military to civilian life and finding purpose in being a good husband and father. He emphasizes the value of vulnerability and the support he received from the F3 community. Taxman shares his experiences of being in a long-distance relationship, becoming a new dad, and his faith journey. He emphasizes the importance of being deliberate in relationships and making small changes to improve oneself. Taxman also discusses his role as a leader in F3 and the challenges and growth he has experienced. He expresses the need for prayers and encouragement in refocusing on his relationship with his wife and finding balance in his new role as a father.

Takeaways

• F3 provides a supportive community where individuals can work out and build relationships
• The transition from the military to civilian life can be challenging, but F3 offers a sense of purpose and camaraderie
• Being vulnerable and sharing experiences in the F3 community can lead to personal growth and support
• F3 encourages men to be deliberate in their relationships with their spouses and families Being deliberate in relationships and making small changes can have a big impact.
• F3 provides a supportive environment for personal growth and leadership development.
• Balancing personal and family priorities is important.
• Prayers and encouragement are needed in refocusing on relationships and finding balance.

Sound Bites

• "Thanks for paying your taxes"
• "Happiness is just outside your comfort zone"
• "Dump your emotional purse out in the gloom"
• "Being deliberate about relationships and keeping that, because it's so easy to get enveloped in your own."
• "Don't worry if it doesn't feel like the same level of connection as your wife, because you know, she was physically attached to this human being for nine months and that was so incredible."
• "The rules are there for a reason, but it's operating within them and finding what you can, making sure that you're giving everything you can and then seeking out people who are like you too."

Chapters

00:00Introduction and First Workout

13:11Building Relationships in F3

25:55Deliberate Relationships with Spouses and Families

35:08Growth and Leadership in F3

43:32Prayers and Encouragement for Relationship Refocus

View Details

Summary

Joe Buck shares his journey of joining F3 and the impact it has had on his life. He talks about his first workout experience and how he got his F3 name. Joe Buck also discusses the overlap between his work and Polaroid's work for Creighton. He emphasizes the importance of fitness and social connection in his life and how F3 has provided him with a strong community. Joe Buck shares his perspective on being single in F3 and his experiences with second F activities. He also talks about the role of faith in F3 and the opportunities for community service within the group. Finally, Joe Buck reflects on his experience as a site Q and the lessons he has learned from leading workouts. In this conversation, Joe Buck discusses the process of moving the workout location, selecting successors, tips for leading a site, his positive outlook and happiness, and his current life and future.

Takeaways

• F3 provides a strong community and social connection for its members.
• Fitness is an important aspect of Joe Buck's life, and F3 has helped him maintain his fitness goals.
• F3 offers opportunities for personal growth and leadership development.
• The faith-based aspect of F3 has provided Joe Buck with a sense of community and connection.
• Participating in community service is an important value within F3. Communication and preparation are key when moving a workout location.
• Select successors who are dedicated and passionate about F3.
• Know your audience and create a balanced workout.
• Maintain a positive outlook and find joy in working out with others.
• Be observant, consistent, and utilize help when leading a site.

Chapters

00:00 Introduction and First Workout

03:29 How Joe Buck Got His Name

04:14 Overlap Between Joe Buck and Polaroid's Work

05:21 The Experience of Joining F3

07:24 Transitioning to Other F3 Sites

08:37 Balancing Fitness and Social Connection

10:48 The Impact of F3 on Social Life

11:44 Being Single in F3

17:09 Participating in Second F

21:21 Faith and F3

25:18 Involvement in Community Service

27:31 Experience as a Site Q

32:46 Leading a Workout and Lessons Learned

36:23 Moving the Flag at the Canyon

36:36 Moving the Workout Location

38:37 Selecting Successors

41:24 Tips for Leading a Site

44:04 Positive Outlook and Happiness

46:51 Current Life and Future

View Details

Summary

In this conversation, Ear Tag shares his experience with F3 Omaha. He talks about his first workout, the challenges he faced, and how he found his F3 name. Ear Tag also discusses the impact of F3 on his relationships, both within the group and with his family. He shares his journey of faith and involvement in the church, as well as his participation in community service activities. Finally, Ear Tag reflects on the leadership development opportunities provided by F3, including his own VQ. In this conversation, Ear Tag shares his experience of taking on the VQ, leading Titan Alley, and passing the flag to his successor. He emphasizes the importance of being the impact and not waiting for it, and how F3 has made a positive impact on his life and relationships. He also shares his goal of running a thousand miles this year and asks for prayers for health and fitness.

Takeaways

• F3 provides a supportive community for individuals who are new to a city or looking to build new relationships.
• Modifications and adaptations are encouraged in F3 workouts to accommodate individual fitness levels and injuries.
• F3 can have a positive impact on relationships with family members and spouses, as it promotes health and personal growth.
• F3 offers opportunities for community service and giving back to the local community.
• F3 provides leadership development opportunities through VQs and site Q roles. Don't wait for opportunities to make an impact, be the impact.
• F3 can have a positive impact on all aspects of life, including relationships and personal growth.
• Setting goals and challenging oneself is an important part of the F3 experience.
• Support and encouragement from the F3 community can help individuals achieve their goals and overcome challenges.

Chapters

00:00Introduction and First Workout

03:00Finding a Name and Building Relationships

06:00Challenges and Modifications

10:00Progression and Fitness Aspects

17:00Impact on Relationships

23:00Moving to a New City and Finding Community

27:00Faith and Involvement in Church

34:00Community Service and Giving Back

37:00Leadership Development and VQs

37:15Taking on the VQ

40:37Leading Titan Alley

45:28Passing the Flag

48:30Be the Impact

50:29Final Thoughts

View Details

Summary

In this conversation, Double Dip shares his EH story, his first workout experience, and the origin of his F3 name. He discusses his previous athletic experience and how it has influenced his F3 journey. Double Dip emphasizes the importance of fellowship and the connections he has made through F3. He also talks about the Iron Pax challenge and the balance between competition and personal growth in F3. The conversation highlights the impact of individual workouts and the camaraderie within the F3 community. In this part of the conversation, Double Dip discusses his involvement in F3 and the impact it has had on his relationships. He shares how F3 has brought his family closer together and strengthened his connections with other men in the community. Double Dip also talks about his journey in the third F and how F3 has provided him with space to explore his spirituality. He emphasizes the importance of leadership in F3 and shares his experience as a site Q and selecting a successor. Finally, Double Dip offers advice on leadership and the importance of connecting with others. They also talk about the Double Dip hand motion and its origin.

Takeaways

• F3 can have a positive impact on relationships, both within the family and with other men in the community.
• The Third F in F3 provides an opportunity for spiritual growth and exploration.
• Leadership in F3 involves being open to new experiences and connecting with others.
• Prayers for health and continued connection with others are important in the F3 community.
• The Double Dip hand motion originated from the idea of dipping a fry into ranch dressing.

Chapters

00:00Introduction and EH Story

05:34First Workout and Initial Impressions

08:06EH with Ear Tag

10:08The Origin of the Name Double Dip

11:13Previous Athletic Experience

17:21The Impact of F3 Fellowship

21:46Iron Packs Challenge

25:32Competition and Camaraderie in F3

28:08Honey Stinger's Influence

28:14Introduction to Double Dip and his involvement in F3

29:24Impact of F3 on relationships

33:36Exploring the third F and spiritual growth

44:42Leadership in F3 and selecting a successor

51:25Leadership advice and the importance of connecting with others

53:09Prayers for health and continued connection with others

55:51Closing thoughts and upcoming interview with Ear Tag

56:19Getting to know Brandon Flea Hardy

57:14The Double Dip

View Details

Summary

In this conversation, Al Borland (AB) shares his journey with F3 and the impact it has had on his life. He talks about his first workout, how he got the name Al Borland, and his motivation for joining F3. He also opens up about his son's brain tumor diagnosis and the support he received from the F3 community. He discusses the improvements in his fitness, the impact on his marriage and fatherhood, and his involvement in the third F. AB shares his experiences with QSource and his participation in the Sammy Strong Foundation. He also reflects on his time as the site Q at The Berm and the memorable moments he had there. In this conversation, Al Borland discusses his experiences with F3 and the impact it has had on his life. He shares a humorous story about a turkey run and the unexpected participant. AB also talks about his role in leading site queues and offers advice for others in similar positions. The conversation touches on the windiest AO and the importance of family and leaning in during challenging times. AB concludes by expressing his gratitude for the F3 community and the support he has received.

Takeaways

• F3 provides a supportive community for men to connect, grow, and lead in various aspects of their lives.
• The F3 Impact Retreat and QSource are valuable opportunities for personal growth and exploration of the third F.
• The F3 community offers support and encouragement during challenging times, such as a child's medical diagnosis.
• F3 can have a positive impact on fitness, relationships, and personal development. F3 provides opportunities for camaraderie and memorable experiences, such as the turkey run.
• Leading site queues in F3 is a valuable role that involves supporting new members and fostering community.
• Inviting new people and diversifying leadership in site queues can enhance the F3 experience.
• Family and relationships should be prioritized, and leaning in during challenging times is important.
• Expressing gratitude and reflecting on others' experiences can lead to personal growth and appreciation.
• F3 provides a supportive community that offers encouragement and prayers during difficult times.

Chapters

00:00Introduction and First Workout

03:00Getting the Name Al Borland

06:00Joining F3 for Fitness and Connection

09:00Diagnosis of Son's Brain Tumor

12:00Birth of Fourth Child

15:00Improvements in Fitness

18:00Impact on Marriage and Fatherhood

21:00Involvement in Shield Lock

23:00Participation in QSource

25:00Journey in Third F

28:00Involvement in Sammy Strong Foundation

35:00Leadership at The Berm

39:00Memorable Moments at The Berm

40:59The Turkey Run

42:15Leading Site Queues

43:37The Windiest AO

44:41Family and Lean In

46:11Upcoming Challenges

47:17Gratitude and Reflection

48:09Closing Remarks

View Details

Summary

Chucky shares his journey with F3, including how he got involved, the impact on his physical health and fitness, dealing with injury, building relationships and fostering mumble chatter, the impact on his family and leadership, and his personal faith journey. In this conversation, Chucky shares his journey of faith and the impact F3 has had on his spiritual growth. He emphasizes the importance of paying attention and listening, as well as the power of reflection. Chucky also discusses how his relationship with his wife has grown closer in faith and how prayers have been answered in their lives. He shares his own journey of rediscovering his Catholic faith and the beauty of going through the RCIA program with his family. Chucky highlights the impact of retreats and the importance of finding support and like-minded people. He also talks about the struggles of getting out of his own way and the value of leadership in F3. The conversation concludes with a discussion on the benefits of movement and fellowship, as well as the importance of embracing challenges and striving to get better.

Takeaways

• F3 provides a supportive community for men to improve their physical health and fitness.
• Building relationships and fostering mumble chatter in the gloom can have a positive impact on mental health and overall well-being.
• F3 can help men develop leadership skills and apply them in their personal and professional lives.
• F3 can also be a catalyst for personal growth and spiritual development. Paying attention and listening are essential in spiritual growth.
• Reflection can lead to a deeper understanding of one's faith.
• Prayers can be answered in unexpected ways.
• Participating in retreats can have a profound impact on one's faith journey.
• Surrounding oneself with like-minded people can provide support and encouragement.
• Getting out of one's own way is a constant struggle.
• Leadership opportunities in F3 can be rewarding and transformative.
• Movement and fellowship are important aspects of spiritual growth.
• Embracing challenges and striving to improve are key to personal development.

Chapters

00:00 Introduction and Getting Involved in F3

06:17 Fitness and Physical Health

10:42 Maintaining and Accelerating Fitness

13:01 Dealing with Injury

23:14 Building Relationships and Mumble Chatter

32:10 Impact on Family and Leadership

39:42 Personal Faith Journey

44:24 Paying Attention and Listening

45:21 The Power of Reflection

46:20 Growing Closer in Faith

47:17 Answered Prayers

48:43 Journey of Faith

49:10 The Impact of Retreats

50:38 Finding Support and Like-Minded People

52:34 Struggles and Getting Out of the Way

55:26 Leadership in F3

57:51 The Value of Leading a Site

01:00:12 Movement and Fellowship

01:04:54 Embrace the Suck and Get Better

01:05:52 Encouragement and Support

View Details

Summary

Cosmo shares his journey in F3 Omaha, starting from his first post and progressing in his fitness journey. He discusses the importance of building relationships in the group and the value of second F events like coffee. Cosmo also talks about the impact of F3 on his relationships with his M and 2.0s. He shares his experiences as a site Q and the process of finding a successor. Cosmo reflects on the third F and personal growth, as well as the challenges of defining purpose and identity. He offers advice for EHing other guys and shares wisdom gained from his experiences.

Takeaways

• Building relationships and participating in second F events are important aspects of the F3 experience.
• Smaller workout groups can provide a more intimate and welcoming environment for new guys.
• F3 can have a positive impact on relationships with family and friends.
• Finding a successor and passing on leadership responsibilities is an important part of being a site Q.
• The third F and personal growth are integral to the F3 journey.
• Seeking encouragement and reflecting on experiences can help in defining purpose and identity.
• EHing other guys and sharing experiences can inspire and motivate them to join F3.
• Measuring goals and reflecting on experiences can provide valuable insights and growth.

Chapters

00:00Introduction and Background

04:12Starting F3 and First Post

08:20Progression in Fitness Journey

10:34Building Relationships in F3

12:45Importance of Second F and Coffee

18:01Value of Smaller Workout Groups

18:55Involvement in Second F Events

20:41Impact of F3 on Relationships

22:14Naming and FNG Experience

23:58Becoming a Site Q

27:01Finding a Successor

28:50Third F and Personal Growth

32:17Defining Purpose and Identity

34:25EHing Other Guys

36:19Aging Gracefully

39:15Sharing Experiences and Wisdom

41:35Seeking Encouragement and Reflection

43:37Advice for Site Qs and FNGs

45:27Measuring Goals and Reflecting on Experiences

47:58Appreciation and Closing

View Details

Summary

Fine Print shares his journey with F3, from his first workouts to joining the group and the impact it has had on his life. He discusses his progression and engagement with F3, the importance of vulnerability and sharing with the group, and his fitness journey and goal-setting. He also talks about navigating injuries and staying connected with F3 during that time. Fine Print reflects on the role of faith in his life and the opportunities for community service and giving back. He also discusses the Block Party site and the importance of male community leadership. In this conversation, Fine Print discusses the impact of F3 on the community and how it helps individuals become better versions of themselves. He shares his personal experience of finding passion in his work and the intangible benefits of being part of F3. Fine Print extends an open invitation for support and offers to listen and provide advice to anyone dealing with challenges. He expresses gratitude for F3 and the opportunity to be a small part of it. He also requests encouragement and accountability in staying focused. The conversation ends with a light-hearted Namorama and closing remarks.

Takeaways

• F3 provides an opportunity for personal growth and development through fitness, fellowship, and faith.
• Vulnerability and sharing with the group can lead to deeper connections and support.
• Setting goals and staying consistent in fitness can lead to positive physical and mental health outcomes.
• F3 offers opportunities for community service and giving back, fostering a sense of purpose and impact.
• F3 can play a role in invigorating male community leadership and providing support and guidance for men. F3 has a significant impact on the community, helping individuals become better versions of themselves and improving their ability to contribute to their teams and neighborhoods.
• Being passionate about one's work and finding joy in it can make it feel like one is not working at all.
• F3 is a springboard for reinvigorating male community leadership and fostering a sense of responsibility and action.
• Fine Print extends an open invitation for support and offers to listen and provide advice to anyone dealing with challenges.
• Being part of F3 brings intangible benefits and a sense of gratitude for the opportunity to be involved.
• Encouragement and accountability from the F3 community can help individuals stay focused and achieve their goals.

Chapters

00:00 Introduction and Getting Started with F3

04:31 First Workouts and Joining F3

07:18 Progression and Engagement with F3

14:39 Impact on Relationships and Vulnerability

16:25 Fitness Journey and Setting Goals

22:46 Navigating Injury and Staying Connected with F3

26:59 Faith and Reflection

31:08 Community Service and Giving Back

43:30 Block Party and Leadership Opportunities

47:12 Impact of F3 on Male Community Leadership

48:15 Impact on the Community

49:00 Personal Benefits and Passion

50:27 Becoming Better Men

51:49 Open Invitation for Support

53:10 The Power of F3

54:04 Gratitude and Small Part

54:17 Encouragement and Accountability

55:26 Namorama and No Respect

56:38 Closing Remarks

View Details

Summary

In this conversation, Lite-Brite discusses his journey with F3 and the impact it has had on his purpose and identity. He shares how he started the Fancy Feasts site and the challenges and successes he experienced. Lite-Brite also talks about succession planning and the importance of leadership within F3. The conversation highlights the creation of the Tower of Tin and the humor and camaraderie within the group. Lite-Brite reflects on how F3 has helped him develop leadership skills and offers advice for new members. He expresses his appreciation for the F3 community and the support he has received.

Highlights

• Purpose and Identity
• Starting Fancy Feast
• Succession Planning and Leadership
• Shield Locks
• Life Challenges
• Leadership Skills and Personal Growth
• Advice for New Members
• Appreciation and Gratitude

View Details

Summary

In this conversation, Kellen Petersen, also known as Ketchup, shares his journey with F3 Omaha. He talks about his first workout, getting named, and transitioning into F3 Omaha. Kellen discusses the impact of F3 on his health and mental well-being. He also highlights the importance of second F fellowship and the positive impact it has had on his relationships. Kellen shares his faith journey and how F3 has helped him give back to the community. Overall, F3 has provided Kellen with a supportive and encouraging environment to grow physically, mentally, and spiritually. Kellen Petersen discusses his involvement in community service, including his desire to participate in Heartland Hope and the impact of physical acts of service. He also shares his experience at the Impact Retreat and the spiritual growth and reflection it provided. Kellen talks about becoming a site Q and the importance of selecting a successor. He emphasizes the value of Shield Lock and the need for support and encouragement in different areas of life.

Takeaways

• F3 provides a supportive and encouraging environment for personal growth in various aspects of life.
• Participating in F3 workouts and fellowship can have a positive impact on physical health, mental well-being, and relationships.
• F3 encourages individuals to focus on personal progress and improvement, rather than comparing themselves to others.
• Balancing family commitments and F3 can be achieved through open communication and mutual support.
• F3 can inspire individuals to give back to their communities and make a positive impact. Participating in community service can be fulfilling and impactful, both for oneself and for others.
• Attending retreats and engaging in spiritual growth can lead to personal transformation and a deeper understanding of oneself.
• Becoming a site Q involves taking on leadership responsibilities and finding ways to engage and motivate others.
• Shield Lock, a close-knit group of individuals, can provide support, accountability, and a safe space for vulnerability.
• Finding value and purpose in different areas of life, such as work and family, requires self-reflection and balancing priorities.

Chapters

00:00 Introduction and First Workout

04:07 Getting Named and Transitioning to F3 Omaha

07:48 Progression in First F and Impact on Health

10:01 Rucking and Running

14:13 Importance of Second F Fellowship

19:46 Impact on Relationships

25:00 Incorporating Faith and Q Source

30:13 Balancing Family and F3 Commitments

32:54 Faith Journey and Giving Back

33:50 Involvement in Community Service

38:06 The Impact Retreat

42:10 Spiritual Growth and Reflection

47:23 Becoming a Site Q

52:28 Selecting a Successor

55:08 The Importance of Shield Lock

56:53 Finding Value in Different Areas of Life

View Details

Summary

In this conversation, Yodel shares his journey to F3 and the impact it has had on his life. He discusses his background, sports and fitness experiences, and how he found community and built relationships in F3. Yodel also talks about balancing F3 with family commitments and the positive impact F3 has had on his faith. He shares his leadership experiences and the process of passing on leadership of the site. Overall, Yodel emphasizes the importance of surrounding oneself with good people and the power of community and support in F3. In this conversation, Yodel discusses his experience as a foster parent and the process of finding the right fit. He also talks about transitioning from a leadership role and his future goals within F3. Yodel emphasizes the importance of maintaining the spirit of F3 and the deep friendships that are formed. He shares his perspective on the legacy he hopes to leave and encourages new F3 members to prioritize connection and consistency. The conversation concludes with a discussion about the unique exercise called the Yodel Jack.

Takeaways

• Finding the right foster parent involves considering their qualities and commitment.
• Transitioning from a leadership role in F3 can be a time for personal reflection and exploration of new opportunities.
• Maintaining the spirit of F3 is crucial for the continued growth and success of the group.
• Deep friendships and connections are a significant part of the F3 experience.
• Consistency and connection are key for new F3 members to fully benefit from the group.
• The Yodel Jack is a unique exercise created by Yodel that combines intensity and fun.

Chapters

00:00 Introduction and Getting Started with F3

03:38 Yodel's Background and Journey to F3

06:08 Yodel's Sports and Fitness Experience

10:50 Building Relationships and Finding Community in F3

13:51 Yodel's Move to Omaha and Family Life

16:32 Balancing F3 and Family Commitments

19:43 The Impact of F3 on Faith and Relationships

26:21 Yodel's Mother's Illness and Family Support

30:45 Leadership and Lessons Learned in F3

37:42 Passing on Leadership and Handing Over the Site

38:11 Finding the Right Foster Parent

39:03 Transitioning from Leadership

40:25 Future Leadership Opportunities

41:18 Maintaining the F3 Spirit

42:03 The Importance of Friendship

43:09 The Evolution of F3's Purpose

44:01 Encouragement for New F3 Members

45:13 The Yodel Jack

47:40 Leaving a Legacy

View Details

Summary

Retweet shares his journey of starting F3 and how it has impacted his life. He discusses the importance of fitness and how F3 provides opportunities for men to challenge themselves physically. Retweet also emphasizes the significance of building relationships within F3 and the impact of vulnerability and sharing stories. He talks about the role of faith in his life and the importance of believing in others. Additionally, Retweet acknowledges the need for community service and giving back. Finally, he shares his experience of taking over as the Q of Paradise. Jerry Jacobi shares his love for the Paradise site and his experience leading Q Source discussions. He discusses the evolution of the discussions and the impact they have on participants. Jerry also talks about selecting his successor, Tight Lip, and the qualities that made him the perfect choice. He reflects on the leadership lessons he has learned from F3 and how he applies them in his personal and professional life. Jerry emphasizes the importance of helping others with injuries and the impact it can have on their overall well-being. He shares his thoughts on legacy and how he wants to be remembered. Jerry also discusses the importance of honoring others in the Gloom and expresses his gratitude for the support he has received.

Takeaways

• F3 provides opportunities for men to challenge themselves physically and improve their fitness levels.
• Building relationships and vulnerability are key aspects of F3, allowing men to support and uplift each other.
• Faith plays a role in F3, both in terms of religious beliefs and belief in others.
• Community service and giving back are important values within F3.
• Taking on leadership roles within F3 can be a rewarding experience and an opportunity for personal growth. Leading Q Source discussions allows for vulnerability and growth among participants.
• Choosing a successor involves considering their commitment, consistency, and investment in the site.
• In F3, helping others with injuries is a way to support their overall well-being and keep them engaged in the group.
• Legacy is about the impact we have on others, particularly our children and the help we provide to those around us.
• Honoring others in the Gloom involves acknowledging their progress, reaching out to those who have been absent, and expressing gratitude.

Chapters

00:00 Introduction and Starting F3

07:11 Fitness and F3

15:06 Building Relationships in F3

19:52 Q Source and Prioritizing Relationships

22:52 Transitioning into Respect Age Group

25:46 Faith and Belief in Others

32:52 Community Service and Giving Back

34:34 Leadership and Taking Over Paradise

35:21 Jerry's Love for Paradise

36:18 Transition to Leading Q Source

37:37 Evolution of Q Source Discussions

39:42 Selecting Tight Lip as Successor

43:02 Leadership Lessons from F3

44:35 Helping Others with Injuries

51:53 Jerry's Legacy

56:28 Honoring Others in the Gloom

57:57 Future Leadership Roles

59:47 Practicing Gratitude

View Details

Summary

Rowdy shares his journey in F3, including his background in UFC and wrestling. He discusses the impact of F3 on his relationships and the importance of the shield lock. Rowdy also talks about his experience as a site Q and offers advice for new site Qs. He shares his journey in faith and the participation in third F activities. Lastly, Rowdy opens up about his rare bone marrow disease and how it affects his daily life. In this conversation, Rowdy shares his experiences of overcoming challenges and setting an example for others. He talks about how he faced a life-threatening illness and defied the odds, using his platform to spread awareness and encourage others. Rowdy also discusses the loss of his sister and the ongoing struggle of dealing with grief. He emphasizes the importance of support and prayers for healing. Additionally, Rowdy expresses the need for open-mindedness and prayers for the next generation to focus on what truly matters in life. The conversation concludes with appreciation for Rowdy's leadership and impact.

Chapters

00:00 Introduction and How Rowdy Joined F3

02:12 Rowdy's Experience in UFC

05:24 Rowdy's Journey in F3

08:20 Rowdy's Wrestling Background

09:16 Comparison of F3 Workouts to Other Fitness Activities

11:02 Building Relationships in F3

13:10 Balancing F3 with Wrestling Season

15:14 Coaching Wrestling and Relationships with Other Coaches

19:28 Impact of F3 on Relationships

22:26 The Importance of Shield Lock

25:26 Advice for New Site Qs

29:08 Rowdy's Experience as a Site Q

32:28 Rowdy's Journey in Faith

38:08 Participation in Third F Activities

44:40 Rowdy's Bone Marrow Disease

46:15 Overcoming Challenges and Setting an Example

49:16 Dealing with Loss and Supporting Others

51:41 Prayers for Open-Mindedness and Healing

52:39 Praying for the Next Generation

53:04 Appreciation for Leadership and Impact

View Details

Summary

Escobar shares his journey with F3, from his first workout experience to finding a sense of community and purpose. He discusses the power of fellowship and the impact it has had on his life. Escobar also talks about his motivation to join F3 and how it has transformed his fitness journey. He emphasizes the importance of engaging and retaining PAX and the role of second F in building relationships with other men. Escobar shares his faith journey and how F3 has provided a different kind of spiritual experience. He also discusses the connection between second F and third F, and the importance of giving back to the community. Escobar and The Plague discuss the origin and evolution of Between Two Coupons, a video platform created to provide a forum for silliness and fun within the F3 community. They share how the show transitioned to providing valuable content and advice, and the impact it has had on viewers. They also discuss the start of Mission Forge, a new F3 site, and the unique concept of combining a beatdown with a Murph workout. Escobar offers advice for leading and implementing ideas within the F3 community, emphasizing the importance of surrounding oneself with a supportive network. He also shares his current focus on giving back and supporting others.

Takeaways

• Fellowship and community are key aspects of F3 that provide support and encouragement.
• Engaging and retaining PAX requires persistence, effective communication, and intentional connections.
• Balancing F3 with other commitments requires open communication, intentional contributions, and involving family in the F3 community.
• Vulnerability and sharing personal experiences in COTs can have a profound impact on others.
• The third F in F3 involves believing in something bigger than oneself and making a positive impact in the community. Between Two Coupons started as a fun and silly video platform within the F3 community, but evolved to provide valuable content and advice.
• The show has had a positive impact on viewers, with episodes on topics like winter advice and men's health changing how people approach certain aspects of their lives.
• Mission Forge is a new F3 site that combines a beatdown with a Murph workout, providing options for both experienced and less experienced participants.
• When leading and implementing ideas within the F3 community, it is important to socialize the idea and make space for others to contribute their passions.
• Surrounding oneself with a supportive network of guys is crucial for leadership and taking risks.
• Escobar is currently focused on giving back and supporting others.

Chapters

00:00 Introduction and Background

02:01 First Workout Experience

03:27 The Power of Fellowship

04:26 The Origin of the Name Escobar

06:16 Motivation to Join F3

07:29 Finding Community in F3

09:40 Escobar's College Sports Experience

10:26 Involving Family in F3

12:44 Fitness Journey and Milestones

14:39 Engaging and Retaining PAX

23:17 Vulnerability and Relationships with Men

24:39 Leadership and Engaging the PACs

27:28 Connecting Second F and Third F

30:03 Escobar's Faith Journey

33:14 Sharing Vulnerability in COTs

37:39 The Third F and Giving Back

39:58 Between Two Coupons

43:54 The Impact of Between Two Coupons

46:39 Starting Mission Forge

49:12 The Unique Concept of Mission Forge

51:18 Advice for Leading and Implementing Ideas

53:48 The Catalyst to Escobar's Leadership

54:43 Support and Encouragement Needed

View Details

Plague interviews our man Dome, former Site-Q at Ironwood.Highlights:- Power of Music- Getting the most out of F3- Gaining confidence as a leader- Concentrica- Leading at IronwoodGrateful for this HIM!Give it a listen 👊

View Details

SummaryFarva shares his journey of joining F3 and the impact it has had on his life. He discusses his commitment to fitness and the pursuit of excellence, including his addiction to Strava Crowns. Farva also opens up about his experience as a police officer and the importance of mental health in law enforcement. He talks about the role of faith in his life and how F3 has provided a supportive community. Farva shares the significance of the Mark and Taylor Kipest memorial event and the establishment of a scholarship in their honor. He also reflects on his involvement in launching a site at Gross High School. In this conversation, Farva discusses his experience launching a new F3 site and the challenges he faced. He shares the importance of finding a way to make things work, even with time constraints. Farva also talks about his motivation for dedicating the site to his high school and keeping the memory of his friends alive. He emphasizes the importance of consistency and being there for the group as a site Q. Farva also discusses the concept of pushing the limits of fitness and creating new challenges. He reflects on the legacy he wants to leave and the impact he hopes to have in the F3 community. Finally, Farva highlights the value of QSource and TNT in personal growth and leadership development.Takeaways- Find a way to make things work, even with time constraints.- Dedicate yourself to a cause that is important to you and keep the memory of loved ones alive.- Consistency and being present are key to leadership as a site Q.- Push the limits of fitness and create new challenges to accelerate personal growth.- Reflect on the legacy you want to leave and the impact you hope to have in your community.- Participate in QSource and TNT for personal growth and leadership development.Chapters00:00 Introduction and Strava Crowns01:17 Joining F3 and the Name Farva03:13 First F3 Workout and the Impact of F305:30 Fitness Journey and Commitment to F306:22 Posting Multiple Times a Week and Building Relationships07:33 Being a Police Officer and Fitness Requirements09:52 Police Officers in F310:14 Mental Health in Law Enforcement11:28 Faith Journey and the Role of F316:41 Building Relationships and Impact on Family21:00 Pursuit of Excellence and Strava Crowns23:48 Mark and Taylor Kipest Memorial Event27:47 Faith Journey and Involvement in Church31:31 Baptizing His Son34:12 Legacy of Mark and Taylor Kipest38:30 Scholarship in Honor of Mark and Taylor Kipest38:50 Launching a Site at Gross High School39:19 Launching the Site41:38 Choosing the Name43:44 Lessons Learned as a Site Q46:25 Pushing the Limits of Fitness49:26 Legacy and Impact52:53 Importance of QSource and TNT54:53 Thoughts and Prayers55:48 Closing Remarks

View Details

SummaryIn this conversation, Mulligan shares his journey of joining F3 Omaha and how it has impacted his life. He talks about his introduction to F3 through a friend and his initial hesitation to join. Mulligan discusses his fitness routine before F3 and how he became a runner. He also shares his experience of managing relationships and setting boundaries. Mulligan opens up about his 30 years of sobriety and how he has navigated addiction in his family. Throughout the conversation, he emphasizes the importance of faith and trust in the journey. In this conversation, Brian (Mulligan) Vaughn shares his personal journey of faith and the impact it has had on his life. He discusses turning to God for help in difficult times and the importance of trusting in a higher power. Brian also talks about his own experience with faith and how it has shaped his perspective. He shares the story of how he became a Christian and the profound impact it had on him. Additionally, Brian discusses the role of leadership and male community in his life and the lessons he has learned from them. He emphasizes the importance of setting an example and leading by action. Finally, Brian shares his prayer requests and the areas in which he seeks encouragement.TakeawaysF3 Omaha provides a supportive environment for personal growth and leadership development.Being open and vulnerable in relationships can lead to deeper connections and personal growth.Regular exercise and fitness routines can have a positive impact on overall well-being.Overcoming addiction requires personal commitment, support from others, and professional help.Faith and trust play a crucial role in navigating life's challenges and finding strength in difficult times. Turning to God and trusting in a higher power can provide strength and guidance in difficult times.Faith is a personal journey that requires a leap of faith and a decision to believe.Leadership is about setting an example and leading by action.Reflecting on impactful moments can help us recognize the hand of God in our lives.Prayer and encouragement are important for strengthening relationships and overcoming challenges.Chapters00:00 Introduction and Inspiration00:30 Joining F3 Omaha01:25 Discovering F3 through a Friend03:22 First F3 Workout and Getting Named06:07 Fitness Routine Before F309:13 Becoming a Runner12:30 Evaluation of Fitness Level14:49 Influence of Upbringing on Fitness Mindset17:35 Managing Relationships and Boundaries23:04 Building Deeper Relationships in F330:24 Forming a Shield Lock33:13 30 Years of Sobriety37:31 Managing Addiction in the Family44:01 Faith and Trust in the Journey44:39 Turning to God for Help46:29 Developing Faith52:27 Leadership and Male Community56:23 Reflecting on Impactful Moments56:53 Prayer and Encouragement

View Details

SummaryIn this conversation, Mike Sullivan shares his journey with F3 and the impact it has had on his fitness, relationships, family, and faith. He discusses how he got started with F3 and the challenges he faced in the beginning. Mike also talks about setting fitness goals and the progress he has made over time. He emphasizes the importance of building relationships and participating in second F activities. Additionally, he shares how F3 has helped him maintain a positive attitude and motivation. Mike discusses the role of F3 in his family life and the opportunities it has provided for his children. He also reflects on his faith and the impact of F3 on his spiritual journey. Finally, Mike shares his experience as a site Q and his thoughts on leadership development in F3. In this conversation, Mike Sullivan shares his journey of finding structure and purpose in his life through his involvement in F3 and starting his own company. He discusses how being a leader in F3 and building the Boundary Line site helped him infuse more structure into his life. Mike also reflects on the challenges he faced and the opportunities that arose after being let go from his previous job. He emphasizes the importance of facing fears, taking chances, and having a supportive community.TakeawaysF3 provides an opportunity to improve fitness, build relationships, and develop leadership skills.Setting fitness goals and participating in challenging workouts can lead to personal growth and achievement.Building relationships with other F3 members and participating in second F activities can enhance the overall F3 experience.Maintaining a positive attitude and seeking motivation from others can help overcome challenges and achieve personal goals.F3 can have a positive impact on family life by providing opportunities for shared experiences and personal growth.F3 can be a catalyst for exploring and deepening one's faith.Starting a new F3 site requires leadership, perseverance, and a commitment to building a supportive community.F3 is dedicated to developing leaders and providing opportunities for personal and professional growth.Transitioning from a site Q role opens up new opportunities for leadership and continued involvement in F3. Finding structure and purpose in life can be achieved through involvement in meaningful activities and communities.Challenges and setbacks can lead to new opportunities and personal growth.Surrounding oneself with supportive and motivating individuals can greatly impact personal and professional development.Chapters00:00 Introduction and Getting Started with F309:08 Fitness Goals and Progress12:24 Building Relationships and Expanding F3 Experience16:25 Participating in Second F Activities18:53 Maintaining a Positive Attitude and Motivation22:03 Family and F326:48 Exploring Faith and F333:41 Starting the Boundary Line Site40:52 Leadership Development in F343:44 Transitioning from Site Q and Future Leadership44:42 Finding Structure and Purpose48:28 Embracing Change and Growth50:24 Encouragement and Support

View Details

SummaryPatton shares his journey of getting started in F3, the impact it has had on his family, and his fitness journey. He discusses the importance of building relationships through second F activities and the creation of bruiser workouts. Patton also highlights the value of third F and the impact of F3 on his relationships. He reflects on his experiences in boarding school and the Marines, which have shaped his perspective on authentic relationships. Overall, F3 has provided Patton with a supportive community and opportunities for personal growth. In this conversation, Patton shares his experiences and insights on various topics, including allowing his son to lead, choosing the Marine Corps, faith and religion, appreciating the simple things, leadership in F3, and balancing work and F3.Takeaways-F3 provides a supportive community and opportunities for personal growth.-Building relationships through second F activities is important for fostering authentic connections.-Creating modified workouts for injured or recovering individuals can help them stay engaged and continue their fitness journey.-F3 has a positive impact on family relationships and provides opportunities for fathers and sons to bond.-Authentic relationships are a key aspect of F3 and contribute to personal growth and development. Allowing children to lead their own lives can be a valuable lesson in parenting.-Life experiences, such as joining the Marine Corps, can have a significant impact on personal growth and development.-Faith and religion can evolve and change over time, and finding meaning and connection can happen outside of traditional religious institutions.-Appreciating the simple things in life, like nature and the company of others, can bring joy and fulfillment.F3 provides opportunities for leadership development and community involvement.-Balancing work and F3 can be challenging, but making the effort to prioritize physical and mental well-being is important.Chapters00:00 Getting Started in F303:13 The Impact of F3 on Family06:04 Fitness Journey and Challenges09:39 Staying Engaged in F312:57 Building Relationships through Second F16:17 Creating Bruiser Workouts18:07 Building Relationships through Third F25:25 The Impact of F3 on Relationships27:27 Sharing F3 with Family35:34 The Influence of Boarding School and the Marines39:26 The Value of Authentic Relationships in F340:58 Allowing my son to lead41:38 Choosing the Marine Corps45:32 Faith and religion48:28 Appreciating the simple things51:31 Leadership in F354:30 Balancing work and F3

View Details

SummaryIn this conversation, Bayside shares his journey with F3, from how he got started to his involvement in creating shovel flags. He discusses the importance of finding a balance between family commitments and F3, as well as the impact of building relationships through a shield lock. Bayside also shares his faith journey and the role of faith in F3. He highlights the leadership opportunities within F3 and the significance of creating meaningful shovel flags. Bayside concludes by expressing his gratitude for the support and prayers of the F3 community.Takeaways- Finding a balance between family commitments and F3 is essential for overall well-being.- Building relationships through a shield lock provides support and encouragement in the F3 journey.-Faith plays a significant role in the lives of many F3 members and can be a source of strength and guidance.-Leadership opportunities within F3 allow for personal growth and the development of leadership skills.-Creating meaningful shovel flags can be a way to honor and connect with different F3 sites and individuals.

View Details

SummaryIn this conversation, T-Ball shares his journey with F3 and how it has impacted his life. He talks about his introduction to F3 and the first workout he attended. T-Ball also discusses the importance of building relationships and welcoming new guys into the group. He shares his experience with Q Source and how it has helped him grow as a leader. T-Ball reflects on his faith journey and the role of faith in F3. He emphasizes the importance of giving back and finding purpose in life. T-Ball also encourages vulnerability and open-mindedness in the F3 community. The conversation covers topics such as building vulnerable relationships, launching a QSource site, advice for Site Qs, finding balance in F3, and parenting challenges.Takeaways- Building vulnerable relationships is important in F3, but it takes time and trust to reach a deeper level of connection.- Launching a QSource site requires a core group of attendees and a site Q who can engage the group and keep the conversation flowing.- Site Qs should prioritize the safety of the group and be willing to sacrifice their own workout to support and lead from the rear.- F3 is about individual journeys, and it's important to find balance and prioritize what works best for each person's fitness, fellowship, and faith.- Parenting teenagers can be challenging, and it's important to find a balance between being hands-off and being available to support and guide them.Chapters00:00 Introduction and Starting F305:11 Getting the Name T-Ball07:06 Fitness Journey and Balance09:42 Fitness Progress and Consistency11:45 Navigating Different Workout Locations15:09 Building Relationships and Welcoming New Guys18:33 Explaining Q Source and Leading Discussions21:13 Faith Journey and Open-mindedness25:41 Finding Purpose and Giving Back38:52 Overcoming Challenges and Being Vulnerable40:40 Building Vulnerable Relationships43:09 Launching a QSource Site49:23 Advice for Site Qs52:51 Finding Balance in F358:05 Parenting Challenges

View Details

SummaryIn this conversation, Mulch shares his journey with F3 Omaha, from his first workout to becoming a site Q. He initially had reservations about joining F3 because he thought he needed to be in shape before starting. However, he felt welcomed by the group and quickly realized that F3 was about supporting each other at any fitness level. Mulch found that F3 not only improved his physical health but also had a positive impact on his mental well-being and relationships. He encourages new guys to reach out and not be afraid to open up and ask for help. Mulch also highlights the importance of prayer and the support of the F3 community. In this conversation, Andy Dietz shares his experience with early morning workouts and the impact it has had on his life. He discusses the importance of encouraging others to participate and the support he has received from the community. Andy also talks about overcoming challenges, particularly related to his back issues, and how he has improved his mental health. The conversation concludes with closing remarks and introductions.TakeawaysF3 is a welcoming community that supports individuals at any fitness level.Opening up and asking for help is an important step in personal growth.F3 can have a positive impact on physical health, mental well-being, and relationships.Being a site Q is an opportunity to build relationships and support others in their fitness journey.Reducing alcohol consumption can lead to positive changes in health and overall well-being.Chapters00:00 Introduction and First Workout02:17 Feeling Welcomed and Building Relationships03:47 Overcoming Preconceived Notions05:13 Understanding F3 Terminology06:33 Fitness Background and Running08:13 Exploring Different F3 Locations09:10 Different Flavors of F3 in Different Locations10:20 Impact of F3 on Health and Relationships11:29 Overcoming Anxiety and Alcohol Consumption13:34 Engaging with F3 Despite Injuries14:04 Participating in Bruiser Alternatives15:14 Building Relationships and Strengthening Bonds16:17 Impact of F3 on Family18:31 Faith and Opening Up20:38 Sharing Personal Struggles22:20 Importance of Prayer and Support25:47 Reducing Alcohol Consumption28:13 Site Q Experience and Small Workout Groups29:27 Advice for Site Qs31:05 Passing on the Site Q Role33:16 Legacy and Taking Time Off35:05 Advice for New Guys and Queuing37:54 Encouraging Participation38:31 Supportive Community38:44 Overcoming Challenges39:05 Improved Mental Health39:35 Closing Remarks

View Details

The Plague interviews our man Invictus, former Site-Q at The District.Episode Highlights:- College cross country- Building Community Through Rugby- Building Connections- Embracing Vulnerability- Learning from others' stories- Pushing Through Long Runs- Finding Strength in the Team- Journey of Faith- Mental Battle This man gets vulnerable as he shares his story. Grateful for this HIM and his leadership!Give it a listen 👊

View Details

Plague interviews our man Golden Pike, former Site-Q at The Octagon.Episode Highlights:- The first workout - Exploring Faith- Deeper conversations & relationships - Reaching out with mental battle- Creating space for mental health- Passion for serving other men- Encouraging others- Building up guys as leaders- Building male relationships- Everyone is battling something Grateful for this HIM and his leadership!Give it a listen 👊

View Details

The Plague interviews our man Baby Shark, former Site-Q at The Sandlot.Episode Highlights:- Downrange engagement- Running Relationships- Combo AOs - On-site coffee- Passion for service- ConcentricaGrateful for this HIM and his leadership!Give it a listen 👊

View Details

The Plague interviews our man Q-Tip, former Site-Q at Oscar Mike.Episode Highlights:- Transformation- Modeling Fitness at any age- Inspiring others in F3 Omaha- F3 & Male Relationships- Sharing the F3 Experience- Role of Faith in F3- Supporting others in recovery- Finding value in rucking- Lies I told myself- ImpactSo much insight and wisdom from this man! We're grateful for this HIM and his leadership!Give it a listen 👊

View Details

Plague interviews our man Dirty Bird, former Site-Q at The District.Episode Highlights:- The Power of F3- The impact of COT and Prayer- Value of leading- Vulnerability in COT- Q-Source Discussions- F3 CommunityGreat conversation highlighting the high impact of this leader! We're grateful for Dirty Bird bird and his leadership in our community! Give it a listen 👊

View Details

Plague interviews Truly, former Site-Q at The Helix.Episode highlights:- Exploring Faith & Spirituality- Saying Yes and Time Management- The Gateway Drug of Pre-Runs- Flexible Relationships and No Pressure- Is Enough ever enough- Breaking stereotypes and starting small- The impact of authenticity- Drinking Pig's Blood- Benefits of supportive group- Power of Vulnerability- Recycle can funWe're grateful for this HIM and his leadership! Give it a listen 👊

View Details

Pony & Plague interview Cataracts, former Site-Q at Halfway House.We have a very honest and authentic conversation about many aspects of Cataracts' journey including challenges during the 2020 Pandemic.Cataracts has his own podcast where he has also interviewed several F3Omaha PAX. Check it out here: https://wolfevs.podbean.com/Episode Highlights:- Finding common ground- Challenging identity and pushing past excuses- Learning to motivate others- Building relationships- Lack of trust & mental struggles- Servant leadership & connecting with others- Building relationships & gaining perspective- Physicians and competition- The benefits of male relationships- The struggles of small talkWe're extremely grateful for this HIM & his leadership! Give it a listen!

View Details

Pony & Plague interview Mr. Miyagi, former Site-Q at Dragon's Lair.Episode Highlights:- Finding faith & reflecting during COVID- Building relationships & overcoming barriers- Reevaluating priorities & spiritual alignment- Appreciating & celebrating differences- Taking the lead- From hesitation to confidence- Leadership & gratitude- The essence of leadershipGrateful for this HIM & his leadership! Give it a listen!

View Details

Pony & Plague interview our man Dollface, former Site-Q at Heavy Metal.Episode Highlights:- Answered prayers in Desert Storm- Understanding rejection & sharing beliefs- Being vulnerable & supporting others- The importance of setting an example- Being authentic & sharing your beliefs- Praying for an opportunity- Financial troubles & trusting GodWe're extremely grateful for Dollface and his leadership! Give it a listen!

View Details

Plague and Pony interview Touche, former Site-Q at The Rabbit Hole.Episode highlights:- The Power of community- The importance of vulnerability- Working out with your 2.0- Building strong leaders- Gratitude and prayerWe're grateful for this HIM! Give it a listen 👊

View Details

The Plague interviews Demogorgon, former Site-Q at Futurama.Episode highlights:- Showing up late but still gets a name- Imposter syndrome- Different perspective on Faith- Leadership- Developing communityGrateful for this HIM! Give it a listen 👊

View Details

Plague interviews our man Obi-Wan, recent Site-Q at The Maize.Episode highlights:- Impact of community- Dragon's Lair VQ- Power of pre-runs- Finding balance- Q-Source and Shield Lock- Overcoming the loss of a parentThis HIM has made us all better through his vulnerability and leadership!Give it a listen 👊

View Details

The Plague interviews Ozark, founding Site-Q at The Labyrinth.Episode highlights:- Making new friends in a new town- Growing up on a farm- Shield Lock- Listening to your body- Developing empathy- Organic leadershipOzark is an absolute treasure to our region and we're extremely grateful for this HIM!Give it a listen 👊

View Details

Plague talks to our man GirlDad, founding Site-Q of The Bell Tower aka Dong Town.Episode highlights:- Running for fellowship- Raising girls- Child health struggles- Being vulnerable and leaning into the group to ask for help and prayers- Faith over Fear- Leading your family- Expanding F3 into new communitiesGirlDad gives us tons of insights in this episode! We're so grateful for this HIM and his leadership!Give it a listen 👊

View Details

Chernobyl, former Site-Q at The Pit, talks to Plague about his journey through F3. He shares how the Dip Brothers EHd him and how he got engaged with the group early. He talks about some family challenges with MS and other autoimmune disorders. Chernobyl talks about third F events and how F3 reignited his passion for service. He also shares his leadership journey at The Pit and his passion for building future leaders.

This guy is a great example of a HIM living Third and we're grateful for his leadership! Give it a listen 👊

View Details

Kill Switch, former Combine Site-Q, talks to The Plague on this episode. We talk about how he was EHd to hockey before being EHd to F3 by LPC. We also talk about his fitness journey and where rucking fits into that picture. Kill Switch also shares his love for Q source and talks about leading a site. We also talk about 75 hard and the journey he's on with that. We're grateful for this HIM! Give it a listen 👊

View Details

Pony and Plague interview former Oracle Site-Q, Hei Hei. He shares how he got to his first workout, how he got his name, and his journey through the 3 Fs. He shares about fitness being a passion of his and how he's engaged in many types of First F activities. He shares about his family and how they've been involved in F3. He also shares about lifelong relationships that thrive in F3 through Shield Locks and the Concentrica. Hei Hei also talks about some of the walls/challenges he's ran into throughout his life and how he's working to overcome them. We also hear about his experience leading the F3Omaha Saturday AO, The Oracle.

This guys is a living example of reinvigorated male community leadership. Give it a listen!

View Details

Pony and Plague interview our man Superfly on this episode. He is former Site-Q at Top Rope and shares his perspective on F3. He joined in 2018, took a 2 year hiatus and then returned to the gloom. He shares his experience and how we can encourage other guys to come back out no matter how long they've been away. He also shares about getting 2.0s involved, the impact retreat and the stigma of being vertically challenged. We love this HIM and are excited to share his story! Give it a listen 👊

View Details

Fun Dip, founding Site-Q at Mount Olympus, talks to The Plague on this episode. This conversation contains a plethora of insights and leadership nuggets! His energy and passion are palpable in this episode. Fun Dip talks about down range posting, leadership at home, in F3, and in the community. We learn about being competitive, giving your best and picking up the six. We also talk about the impact Q-Source and the Concentrica have had on his life. This HIM makes us all better! Give it a listen 👊

View Details

Vanilla Ice was former Site-Q at The Brickyard and explains the ins and outs of leading a coupon site. He also shares some challenges he's gone through in his personal life and a passion for helping others going through the same. He shares some great insights on how being vulnerable catapults the second F experience and encourages others to do the same. We're grateful for this HIM and his leadership! Give it a listen 👊

View Details

Oompa shares the details of his story with The Plague on this episode. He talks about his career path, what it's like being married to a twin, losing his father and how F3 has created a place to learn from other men through the two ingredients. The two ingredients are unplanned interactions and vulnerability..both of which F3 provides an abundance of access to. He also talks about leadership and his time as Site-Q at Golden Spike. Lots of valuable insights in this episode! Give it a listen 👊

View Details

Duracell opens up about his passion for pushing beyond our mental limits. He shares his journey through life challenges and provides some helpful advice for other men. He shares how F3 has helped him become a better man. We also talk about his leadership at The Steel Mill and how specialty workouts are variety for our Pax. Tons of valuable insights from this HIM! Give it a listen 👊

View Details

Our man Unicycle reflects on his journey through F3. We get the details on his fitness journey and learn that he hasn't always been a runner. He shares several ways he's found deep, meaningful relationships in F3 and talks about his personal struggles. He encourages us to be accountable for our struggles and talk about them so we can work through them together. We also hear his original vision for The Dune and the impact of faith in his life. This man is a prime example of reinvigorated male community leadership! Give it a listen 👊

View Details

Our man Blades goes deep on being vulnerable and the power of sharing with other men. We talk about his journey through F3, including a deep dive on faith. He gets real on his thought process seeking deeper faith and understanding through the flux. This man is a true HIM and we're so grateful to have him leading in our community. Give it a listen 👊

View Details

Plague interviews our man Spreadsheet to hear his journey through F3 and the Three Fs. Spreadsheet talks through his journey with a funny EH story by Mac N' Cheese and his M. He also shares how he developed relationships that helped him with major life milestones. He shares how F3 has given him space to expand his faith and how F3 has impacted him as a leader in the community. Grateful for this HIM and his leadership! Give it a listen 👊

View Details

Pony and Plague interview our man Yogi. We learn how he came into F3 and his journey through Fitness, Fellowship and Faith. Hear How he got engaged in the group early and did his VQ within six weeks of joining. Yogi also gets vulnerable and shares about a family loss and how the PAX surrounded him with love and support. We learn about the Mission Forge AO, how it was started, how it got its name, and how it has impacted many guys this past year. We're extremely grateful for this man and the impact he's had on us all! Give it a listen 👊

View Details

Plague interviews our man Side Dish and gains insight on how F3 has impacted his life. He joined F3 during a difficult time and through F3 has found fellowship, expanded his faith, and has learned how to be a vulnerable leader. Side Dish is moving to Salt Lake City to support his M as she completes her residency. We have no doubt he'll continue to have an impact wherever he is! We're grateful for this HIM! Give it a listen 👊

View Details

Plague interviews our man Schrute on this week's episode. Schrute is former Site-Q at The Farm and recently passed the shovel to Skidz. He talks about his fitness journey going from lifting to running, as well as where he finds the best 2nd F. He also shares about the loss of his sister, Rachel, and the impact that has had on his life. We discuss faith as community and not a building as well as hear some great insights on leadership. This is a true HIM right here! Give it a listen 👊

View Details

92: Toga! Toga! Toga! - Animal House by The Plague & Pony Express

View Details

Pony and Plague interview our man Lansbury, former Site-Q at The Coop. Lansbury shares his journey including how he uses humor to help us all not take ourselves to seriously. We also talk about faith and remaining open to all men. Lansbury shares how he finds joy in learning about other guys passions. We also talk about his upcoming performance at the JCC of Matilda the Musical as well as his recent book, Luftballons (Check this out! https://a.co/d/2rsnlif). He issues a call to action that we should all be exploring the arts and things that push us out of our comfort zone to prevent becoming stale as we age. We're all better because of this HIM and we're grateful for his leadership! Give it a listen 👊

View Details

Pony and Plague interview former Trident Site-Q, Slick. This man brings us deep thoughts on all three F's. We dive into some unique perspectives on faith that encourage us all to stay open minded. This HIM also has a blog (https://robsnarskis.substack.com/) where he goes deeper on his view of life. Slick also shares how selfie name-o-rama was created as a staple at The Trident. We're grateful for this HIM for so many reasons and we know you'll love this episode. Give it a listen 👊

View Details

This one is about YOU F3Omaha PAX! We opened up the submission lines and got some great clips from some of our PAX. Some guys shared funny stories while others share the impact F3 has had on their lives and our community. Iron sharpens iron brothers and it's clear how F3 is reinvigorating male community leadership in Omaha. Every man needs F3 and F3 needs every man. Keep EH'in and we'll see YOU in the GLOOM!

View Details

Pony and Plague talk to our OG Nantan, Wait Time about the 5 year anniversary celebration this week. He shares a lot of fun stories and memories as well as insights about masculinity, male community leadership, and why what we have in F3 Omaha is so special. Can't think of a better way to start this week celebration. Give it a listen 👊

View Details

Plague interviews our man Feeny for another great example of the HIM in F3Omaha. Feeny is former Site-Q at Titan Alley, current coach and teacher in the community. He was hooked immediately after being EH'd by his best man Rooney. We talk about why he smiles all the time and the impact F3 has had on his life. We also go deep on leadership and explore how we can continue helping reinvigorate male community leadership in our community. Feeny shares a very impactful story about the impact of a leader that you won't want to miss. Give it a listen 👊

View Details

Pony was the first guest on The Glue-OOM and has undergone significant transformation since that time. He was Site-Q at The Woodshed, had his first son Lil' John, and has continued to deepen his faith. Plague talks to Pony about how F3 helped him accelerate and how other men can apply similar strategies in an Iron Sharpens Iron community. This guy is a true HIM and we're all grateful for his vulnerability, leadership and his story. Give it a listen 👊

View Details

Pony and Plague interview our man Bovine, former Site-Q at The Woodshed. This guy is F3 Omaha's tallest PAX as well as a phenomenal leader. He shares about the impact of F3 as a new husband and father, as well as Site-Q leadership and succession planning. We're grateful for this HIM! Give it a listen 👊

View Details

Plague interviews the founding Site-Q at Dragon's Lair, Crab Cakes. Crab Cakes shares his journey through F3, including how he stays connected and engaged despite schedule challenges. We talk retention and consistency as well as the amazing 2nd F event he hosts for all F3 Omaha PAX. This man is an excellent example of male community leadership and we are grateful to have him in our community! Give it a listen 👊

View Details

Plague and Pony talk to Toto about his journey through F3. We go into depth on prerunning, forensic theater, 75 Hard, and what keeps this HIM hungry for more. Toto shares his faith journey and the connection to his family. We also discuss the highs and lows of being Site-Q at The Berm and what makes Al Borland the perfect man to take over. There's a lot we can learn from this HIM and we're grateful for his vulnerability in sharing his story. Give it a listen 👊

View Details

Plague interviews Mufasa about his journey in F3. Mufasa was bought in after his first post and explains why he got hooked so easily. We also talk about his role as the nicest guy in F3 and Site-Q at Wild Kingdom. He shares about his faith and his desire to help other men. We also talk about the misconception of the "funny guy" and learn that Mufasa does know how to be serious when needed. We're grateful for this HIM! Give it a listen 👊

View Details

LPC is former Site-Q at The Combine and has helped many PAX by sharing his wisdom about life. We dive deep into building relationships, learning from failure, and building others up. LPC shares a few book suggestions as well as his legacy that will likely cause many listeners to choke up a bit. This man is living Third and sets a great example of authenticity, vulnerability and male community leadership. Give it a listen 👊

View Details

Pony and Plague talk to our man Gipper about all three Fs and his journey over the past 4 years. Gipper started F3 Omaha I. April 2018 and eventually took over the Site-Q role at The Pit. He shares his journey with and how he has been able to stay connected over the years without posting everyday. This man is a prime example of Reinvigorated Male Community Leadership! We're grateful to hear and share this man's perspective, insight and wisdom. Give it a listen 👊

View Details

Plague and Pony talk with our generous giant, Samples. This man is a former Site-Q at The Battlefield, current counselor and coach at Westside High School and is full of insights for the PAX. We talk about his journey through life and F3. Samples also gives us some free samples of advice on feelings, resiliency and sharing faith with others. Can't think of a better way to celebrate the gift of Christmas than listening to this gift of a man! Give it a listen 👊

View Details

Plague and Pony talk to Swiper about his journey in F3. He hit the ground running, literally, with a 10k prerun on his first post. Hear why he was hungry for F3 and how he accelerated through all three Fs, eventually taking over the shovel flag at The Sanitarium. Swiper shares some valuable lessons on authentic leadership at home and in the community. It was awesome hearing this guys story and we know many PAX will identify with him. Give it a listen 👊

View Details

Plague talks to our guy Tin Cup about all three Fs. Tin Cup is a former Site-Q at The Colosseum and shares his journey through some of life's challenges. This man shares how he's able to accept and overcome difficult circumstances. He also has some practical advice for men's health and preventative screening. Hearing this man's story reminds us what F3 is all about. Extremely grateful for this HIM and his willingness to share his story! Give it a listen 👊

View Details

Pony and The Plague gather in person with our man Gator. This guy launched The Armory, dazzles the PAX with Trivia-infused Qs and has a heart for out running the SadClown. Lots to uncover in this episode including bruisers, retention, weasel shaking, fellowship and more. F3 Omaha is so grateful for this HIM you gotta give this a listen 👊

View Details

The Plague and Sister Act reminisce about a men's bible study where they met. Sister Act shares his journey planting the flag at The Mainstage and his vision for the AO. We go deep on the topic of faith and learn about Sister Act's days in the popular boyband The Pool Boys. This is a HIM right here! Give it a listen 👊

View Details

Plague talks with our man Griswold, former Site-Q at The Messhall. Griz shares deep insights about substance abuse, depression and faith. We get the inside scoop on his mission to encourage others and his approach to Leadership. We're grateful for this HIM and the impact he's had on our community. Give it a listen 👊

View Details

Plague interviews one of our Redwoods, Specimen on this episode. Specimen shares about that very first F3 Omaha workout, the awkwardness, and the immediate connection to other men pursuing acceleration. He also shares about faith and how the sudden loss of a family member can change our view on life. Specimen has continued to stay engaged in F3 and is a great example to many of us on how to apply the concentrica. We're grateful this man was there to start our region!

View Details

Pony & Plague interview Frosty, founding Site-Q at The Rabbit Hole. Frosty provides an authentic look into his F3 journey as well as some parallels between F3 and AA (12-step program). He demonstrates great self-awareness in his explanation of thoughts/feelings that men often have and how we can overcome negative/selfish thinking by focusing outward on others. We talk about the launch of Rabbit Hole and the connection to Freed to Lead & Benson High School. This man has had a tremendous impact on so many of us and we're grateful for his leadership!

View Details

Pony & Plague interview Cheap Seats, former Site-Q at The Oracle. Cheap Seats explains his journey through all three Fs and shares his approach to emulating other leaders to get better. He shares details on shield lock and connecting with other guys to create accountability. His leadership has had a lasting impact on our region and community! *This episode is in person so there may be some background noise *

View Details

Plague and Pony talk with former Paradise Island Site-Q, Icy Hot about how he found F3 on Twitter, Q-Source, Life Transitions, Leadership and Reinvigoration of male community leadership. This man shares a ton of insight on refocusing energy to prioritize his concentrica as well as his role leading at Paradise Island and moving the location of the shovel flag to meet the needs of the Pax. This HIM is a living example of reinvigorated male community leadership. Give it a listen 👊

View Details

Pony & Plague interview our man Grease Fire, founding Site-Q at Stormbreaker. This man gets vulnerable and shares about his Jester, leading his family and the ongoing conversation we all have with our Ms about posting. His story is one of resilience, overcoming adversity and leading others. We're grateful for this HIM! Give it a listen 👊

View Details

Plague talks to Barn Door about his journey in F3. He has a hilarious name story that may not be what you think. We talk about his fitness journey and how to help other men achieve goals. He also shares some nuggets on leadership and reminds us all the power of being vulnerable. Grateful for this HIM! Give it a listen 👊

View Details

Pony & Plague interview the founding Site-Q of The Helix, Pantyhose. He shares the truth behind his fancy "hosiery" and how his F3 journey started. He also discussed the impact of fellowship and conversations during pre-runs that kick-started the development of stronger male friendships. He shares on the F3 Omaha Impact Retreat and some great words of wisdom about leadership. We're extremely grateful for this HIM! Give this one a listen!

for the full story on the flesh eating bacteria, listen to Pantyhose interview by Cataracts here: https://wolfevs.podbean.com/e/break-the-cycle-w-matt-mcconville/

View Details

Pony and Plague interview former Octagon Site-Q, Ice T, on this week's episode. Ice T shares his thoughts on F3 focusing on fellowship and faith. He has great insights on how we can create stronger fellowship by asking better questions and remaining curious about other faith systems. We also talk about his experience giving back to refugees in our community. This HIM is a phenomenal leader and we're grateful he's a part of F3 Omaha. Give it a listen 👊

View Details

The Plague talks to our man U-Haul this week and goes deep into what living Third means and how we need to Get Right before we can serve others. U-Haul is the founding Site-Q at Ironwood and has many stories to share about his experience in F3. U-Haul opens up on his past and shares a story about when he had lost his way. We also hear some great insights to help engage FNGs with coffeteria. True HIM right here that you need to give this one a listen!

View Details

The Plague interviews Mac N' Cheese on this week's episode. Mac was recently the Site-Q at Futurama and shares his thoughts on finding your community, being vulnerable to create fellowship, and meeting guys where they're at in the moment. He shares his journey starting a new family and how F3 influenced his relationships. This guy is authentic and a true HIM in our community. Give it a listen!

View Details

Plague has a blast talking with Othello on this week's episode. Othello goes into detail about his first workout and the impact F3 has had on his life. Othello pays attention to detail and shares some of his favorite moments over the past few years. He shares his experience as a Site-Q and his process for selecting his successor. This man is a true HIM and we're grateful for his leadership! Give it a listen 👊

View Details

The Plague talks to our man Buns of Steel on this week's episode. We talk about fitness, impact of injuries on regular posting and leadership. Buns opens up about the challenges he's had this past year and gives some solid advice on how we can support other men to impact their communities. Reach out to Buns and get him back out into the gloom!

View Details

The Plague and our man TC dive into the depths of TCs leadership wisdom on this episode. TC was one of the founding SiteQs at The Canyon and has taught many of us about life and leadership by sharing his experience. We get a little free coaching on what people want from their leader and how we can be better leaders at work, in our families, and in our communities. Extremely grateful for this High Impact Man! Give it a listen 👊

View Details

Pony & Plague talk to our man KOA on this week's episode. As one of the few physicians in F3Omaha we discuss barriers to getting other MDs to post. We also talk about his experience as Site-Q of The Sandlot and he shares some creative solutions to the 2nd F. This man is a great example of invigorated male community leadership! Give it a listen 👊

View Details

The Plague talks with our man Biiiiiiff on this week's episode. We talk about Back to the Future, the development of faith, Saturdays with family and go deep into the topic of Every Man's Battle. Biff also shares about the struggle of weight loss and POGO40 that many men struggle with. He is transparent, vulnerable, and honest throughout the entire discussion sharing many insights we can all learn from. We're grateful for this man's leadership! Give it a listen!

View Details

The Plague talks to our man Convoy on this week's episode. We talk about Convoys massive bicep veins and building friendships in F3. We also discuss 2.0s and his experience giving Bieber the Nugent flag. He shares about faith and how F3 has helped him reconnect with The Sky-Q. This man is a phenomenal leader and his story is one many of us can relate to. Give it a listen 👊

View Details

The Plague interviews former Golden Spike Site-Q, Mother Goose, on this week's episode. We learn the swirl of ideas that led to his nickname and how F3 helped him through some difficult times during the pandemic. We also talk about living out your faith and the importance of having men around you with different perspectives. Mother Goose shares a lot of insight on being a Site-Q and how we can continue to help engage FNGs. Give it a listen 👊

View Details

The Plague and our man High Life sit down to talk Fitness, Fellowship and Faith. High Life is the founder of F3Omahas Steel Mill AO and helped connect with many Pax along the way. He shares how we can use our own struggles to connect with others and how F3 is the men's workout group everyone is and will be talking about for many years. We're super grateful for this High Impact Man's leadership, give it a listen 👊

View Details

Pony and Plague interview Doppler, former Top Rope Site-Q and founder of D3, on this episode. His leadership is impressive both in his career and within F3. We talk about what motivated him to join F3 and how his leadership has grown over the years. He shares about the impact his father has had on his life and the connection between fatherhood and leadership. Doppler gets vulnerable about struggles in his life and we talk about how D3 helps other men in similar situations. This guy is a true HIM and we're grateful for his leadership 👊

View Details

Pony & Plague talk to our man Toadstool about video games, EH strategy and The Dip. This HIM started The Coop AO and shares the journey to leadership along with how the AO got it's name. We go deep into the topic of Faith and gain some great insight from Toadstool. Grateful for his leadership! Give it a listen 👊

View Details

Pony & Plague interview our man Spacebar on this week's episode. Spacebar hung out with many F3 guys at the pool before joining the gloom and quickly found what he was missing. He has continued to take on challenges to become a better man and we talk through his VQ as well as his perspective as a Site-Q of Heavy Metal. He also gets vulnerable about Faith and shares his thoughts on why F3 helps men to impact their community. This man is a true HIM - give it a listen!

View Details

The Plague interviews our man Ferdinand on this week's episode. Ferd started The Farm AO, led last year's Santa Saunter, and has helped create a Memorial Triathlon for his cousin. We cover all three F's but pay attention to his perspectives on male community leadership and why men need friends they can count on. He also provides some insight into Faith that many of us can identify with. Give this one a listen!

View Details

Pony & Plague connect with our man Gobbler on this week's episode. This HIM started the Danger Zone AO in Sarpy and continues to accelerate in his role on the Sarpy Sector SLT. This man has the best naming and first beatdown story of anyone we've heard so far and he gives us the long version. He also goes deep on the subjects of Fellowship and Faith. He also shares his thoughts on how to keep FNGs engaged - it may not be what you think. Give this one a listen!

View Details

We've interviewed over 45 F3Omaha leaders and asked them all for advice that they'd give to an FNG or our PAX when encountering a new guy. This episode is packed full of practical insights on how we can better engage with FNGs. Give it a listen in preparation for FNG season (aka now).

View Details

Pony & Plague interview F3Omaha's HIM, Huffy. This man started the Brickyard AO and added his personal touch by customizing over 100 coupons for PAX members. We discuss his journey through F3 including his transformation from cyclist to runner, breaking through the sifter, and leading other men to impact the community. Huffy has been instrumental in our regional growth and brings his unique perspectives to the interview. Give it a listen!

View Details

The Plague caught up with our man Roadhouse this past week to discuss his F3 journey. Roadhouse is the founding Site-Q for The Trident, led the Shawshank CSAUP and has impacted many men in our community through his leadership. We talk about being weird, vulnerable and present. Roadhouse shares his perspective on regular reflection through Vision Quests as well as helping people identify their strengths. This is what invigorated male community leadership looks like - give it a listen!

View Details

Pony and The Plague sit down with our brother Wide Right, founder of the Messhall. This man has recently moved and gets vulnerable with how that has impacted life. We also discuss some of his favorite things about F3, including CoTs, the second F, and the brotherhood. We're super grateful for this HIM and can't wait to see him at the 4year anniversary!

View Details

We had a chance to interview the founder of F3, Dredd, and the current F3 nation president Dark Helmet. The focus of this episode is on the Minivan Centurion content that Dredd has recently published in the form of a book and podcast. We talked about the origin of the book and why he felt the need to write about these topics.

We dive deep into radical notions, fat tedism, meteorologist Jim, COVID, and the impact it can have on your life when you choose to hold the middle. Dredd and Dark Helmet also share how the andist mindset has helped them each grow closer in their friendship as well as their own faith. This is one you won't want to miss!

Check out the Minivan Centurion content at the links below: - Book: https://www.collisionlearner.com/my-blog/categories/minivan-centurion - Podcast: https://podcasts.apple.com/us/podcast/the-minivan-centurion/id1592573155 - Twitter: @MinivnCenturion

View Details

The Plague catches up with our man Lemon Law who is a Redwood and F3Omaha's original Third F Q. Lemon Law shares how he got introduced to F3 and how his passion for service was fulfilled by being able to assist with Third F opportunities. He also shares an update on life in Kearney since he's moved and explains how important it is for men to have fellowship and accountability. We miss this HIM but his story demonstrates the legacy he left here in Omaha. Give a listen to our man Lemon Law!

View Details

Armbar & The Plague go on a running adventure through the Golden Spike neighborhood. We learn how Armbar applied some of his leadership skills to his wrestling players as well as his experience engaging with guys in F3. He shares his passion for Q-Source and the journey he went through launching Top Rope. We also get lost in the neighborhood...luckily found our way back before the beatdown started! Grateful for this High Impact Man!

View Details

Pony & Plague interview current Titan Alley Site-Q, Lucky Charms. He's getting ready to hand off the shovel flag and add baby #2 to his family so we talked a lot about mental health and how men can prepare for The FLUX. He shares how becoming a Site-Q gave him confidence as a leader and how the PAX in Sarpy welcomed him into the role with open arms. Listen in to this HIM's impactful story!

View Details

Pony and Plague interview former Woodshed Site-Q, Honey Badger. We discuss CrossFit, chasing girls, what's it's like for a single guy in F3 and leadership.

We also get some professional advice on men's mental health and learn about the impact groups can have on men.

Tune in to hear this HIM's experience, strength and hope.

View Details

Plague interviews former Maize Site-Q, Sasquash, on this week's episode. We talk about the power of vulnerability and how significant life events strengthen us. Sasquash shares his thoughts on managing the Concentrica, time and the benefit of acceleration. We're grateful for this HIM and his leadership! Give it a listen to hear his story 👊

View Details

Pony and Plague interview former Berm Site-Q, mental health enthusiast, and retreat director Birdman on this week's episode. We go deep into the realms of faith, the meaning of Birdman's name and he explains where his passion for mental health comes from. This high impact man does not hesitate to share his story and knows the impact each man's story can have when shared with vulnerability and love. we also learn about the impact retreat how it was organized and some stories of how men came together to get closer to God. Give a listen to this HIM's experience, strength, and hope.

View Details

Pony & Plague interview our man Knobs on this week's episode. We talk about the true origin of his nickname (hint: not door knobs), the impact of vulnerability, and how we can meet guys where they're at to improve engagement. Knobs also discusses his passion on filling quiet spaces and pumping up the group to create contagious energy that brings people back. Tune in to learn from this HIM's experience and insight.

View Details

Pony & Plague interview F3Omaha's Thomas. This HIM was former Stie-Q at Wild Kingdom who encouraged many VQs, transitioned coffeteria to a local coffee shop and handed the flag over to Mufasa last year. Topics covered in this episode: - The power of a name - what's it like have a real name as your nickname? - Culture - why is F3's culture so conducive to growing leaders when compared to many corporate cultures? How can we impact that across our concentrica? - Faith - helping guys explore their concept of God and pushing them to impact their community

View Details

The Plague & Pony interview Two Step on this week's episode. We talk through his fitness journey from running the Boston Marathon to delivering savage beatdowns in F3. We also discuss his leadership as former Site-Q of Cornhusker Handicap and the process of transitioning into that role. Two Step opens up with some discussions about faith, the scientific method, advice for FNGs and even shares an area where he's needing encouragement from other PAX. Tune in to learn from this High Impact Man!

View Details

Pony and Plague discuss the past year of The GLUE-OOM podcast. We've done 34 episodes in 9 months and have learned a lot. We share some of our learnings from technical sound quality to the hearts of men who were willing to share. We also talk about where we think this podcast is going and future opportunities to improve. Tune in to reflect on this journey!

View Details

The Plague interviews Sparty, Big One, and Tater Tot to discuss the F3Omaha Foundation. Sparty fills us in on how he brought his initial dream and plan forward as well as how they planned the first Brick Builder Event in 2021. We also learn how this opportunity has helped accelerate the Third F in the F3 Omaha region as well as how others can get involved. These three HIM provide a lot of insight into how the F3Omaha Foundation was created and the impact it has had in just one year. Also tune in to the end to hear an update on the 2022 Brick Builder Event along with a save-the-date!

View Details

Pony & Plague interview a well-known F3Omaha HIM, HardHat on this week's episode. HardHat explains what he enjoys most about fitness challenges like IPC and the new AO Apex. He also discusses how he's strengthened his leadership through F3 and applied it to his work. HardHat shares how sharing goals with other PAX can improve accountability and gives insight into what guys can do to accelerate this coming year. Give it a listen!

View Details

Pony & Plague interview F3Omaha's BetaMax on this week's episode. This man has had a tremendous impact on our community through his leadership as Site-Q at Heavy Metal, Queen's Service Challenges, and participation in many 2nd and 3rd F events. He shares his weight loss journey losing 85lbs and how F3 has helped him to become a better man. Tune in to hear this amazing story and how to be your own Beta.

View Details

Pony & Plague interview our man Stella on this week's episode. We dive into what it means to be a silent leader and how simplicity, consistency over time produce outcomes. We also dive into some of the things that have kept Stella coming back to the gloom over the years. Tune in to hear this man's story.

View Details

Pony & Plague interview one of F3Omaha's finest HIM, Slow Pitch. This man formerly led Paradise Island and is now our F3Omaha Weasel Shaker. He has shared his story across our region as well as in the new Freed to Lead book. Slow Pitch has continued to impact men in the community and through this interview sheds light on how he's remained humble through it all. He talks about his struggle with alcoholism and how he has been able to overcome life's challenges through gratitude and listening to God's whispers. Give this one a listen!

View Details

Pony & The Plague interview F3Omaha former District Site-Q and all around HIM, Chiclets on this week's episode. Chiclets shares what it's like being a RESPECT PAX and some of the wisdom he's learned along the way. He's working on developing his 2nd & 3rd F and hopes to build more relationships with PAX across the region. We also answer the question on everyone's mind: How is Chiclets so fit for being in his 50s? Tune in to find out and learn from this High Impact Man.

View Details

Pony & Plague interview F3Omaha HIM, Grillz on this week's episode. Grillz started the Battlefield AO and has recently taken on some additional responsibilities in the Third F realm. He talks about acceleration and the continual journey of every man to achieve his best. He also shares some news on the upcoming Impact Retreat and a humbling story of identifying opportunities to accelerate. Listen in to this interview to learn more!

View Details

Pony interviewed The Plague in this self effacing parenthetical episode. The Plague started Paradise Island, The Pit and is the current First F Q of F3Omaha. The Plague gets a little emotional when reflecting on why F3 is so impactful to the men who wonder the gloom. Faith has been a big part of this man's journey and he explains why we need more of the ThirdF and developing PAX understanding of a higher power to grow their leadership.

View Details

The Plague and Pony Express interview F3 Omaha's Vandelay. This HIM has been in F3 for over 3 years and has helped lead our mothership AO, The Oracle over the past year. He recently handed off the reigns to Cheap Seats and talks us through his experience in selecting a new Site-Q as well as how F3 has grown his relationships with other men. His humility shines through in this interview and sets an example for all to follow.

View Details

Pony & Plague interview an F3Omaha HIM, FDIC. Former Site-Q at RedWings and actively picking up the six every time he posts, FDIC shares his experience in F3. We talk through discipleship and building relationships with men across the region. He shares some powerful insight on how to impact men where they're at by staying focused and intentional in your interactions. Tune in to learn from this HIM!

View Details

Pony & Plague interview our man Bloodshot on this week's episode. Bloodshot has leaned in since his first post and has continued to accelerate in all three Fs. We discuss his consistent engagement and motivation to serve the community and he shares what keeps him coming back.

View Details

Pony & Plague interview one of F3Omaha's finest HIM, FireWalker. Fire talks about his journey in F3, leading The Sandlot AO, and provides a ton of insight into developing values and purpose. He has successfully blended his professional insight into the F3 Concentrica model and shares how F3Omaha PAX can use values to guide decision making.

View Details

Pony & Plague interview this honest and humble High-Impact Man on this week's episode of The GLUE-OOM. Gunner has helped lead The Pit, QSource, Numerous 1st & 3rd F events over the past few years. Tune in to hear his humble reflections on F3Omaha and how we can continue growing to server our community.

View Details

Pony Express & The Plague dive deep into some of Saul's favorite experiences and life changes over the past 3 years. This HIM talks about his time as Site-Q for Golden Spike as well as some practical changes he's made to maintain a focus on his Concentrica. Work tends to grasp the attention of men and we talk through the constant struggle of refocusing on relationships using the Concentrica. Tons of wisdom in the sound waves to follow - give it a listen!

View Details

The Plague & Pony Express talk with Jean Claude this week about his journey through F3. We touch on how Titan Alley got started and JC's passion for the many Third-F opportunities available to us through F3. We also lean some insight from this HIM on leadership and how to empower others to lead.

View Details

The Plague & Pony Express interview Sparty on this episode. This HIM has contributed to F3Omaha in so many ways, including launching The Combine AO, F3Omaha Foundation, Brick Builder Event, and continuously pushing men to accelerate. Sparty helps explain his motivation and inspiration for strong pursuit of his mission. We also learn that each man needs to find their own finish line and allow for variation in timelines along the journey of life.

View Details

The Plague interviews the F3Omaha Legend, Waffle House. Waffle House reveals his secrets to happiness, maintaining a focus on others, and how F3 has impacted his life. This HIM is an inspiration to us all and in this episode you will gain a lot of perspective on how to approach The Flux of life, no matter what gets thrown at you!

View Details

Pony Express & The Plague interview a well-known F3Omaha HIM, Greek Freak on this week's episode of The GLUE-OOM. Greek Freak talks to us about his approach to acceleration, his faith and some opportunities for F3Omaha PAX to deepen their connection with God. We also find out who the tallest F3Omaha PAX is and who actually EH'd Greek Freak. Tune into this episode to hear this HIM's story.

View Details

Pony Express and The Plague go deep with Ponzi during this episode focused on how to have fun while accelerating. Ponzi gives us some good insight on why it's important to be yourself, be vulnerable and keep engaging with the PAX through good and bad times. We talk about faith and we also have quite a bit of fun on this episode. Give it a listen!

View Details

This episode was recorded during a half marathon with Chucky, Pantyhose, Cataracts, Sven and The Plague. It was a lot of fun to get after it with these men and create space for vulnerability and growth. This episode zooms in on Chucky and where he was at before finding F3. Lots of good content here and opportunity to learn from his experience.

View Details

The Plague interviews F3 Omaha HIM Bubbles - he was former Site-Q at Cornhusker Handicap, leader of the Night Before Christmas CSAUP, and brother to current Nan'tan, Tater Tot. We go deep on how F3 has impacted his life and why he believes in the core principles but doesn't always say them at the intro of his beatdowns.

View Details

First time in-person interview over lunch for The GLUE-OOM podcast. Ignore the background noise and pay attention to these two HIM as they discuss what it means to be a Site Q. Grillz has been the Site-Q of F3 Omaha's Battlefield for over a year and LPC is getting ready to take over The Combine. Lots of golden nuggets in this show!

View Details

Pony Express and The Plague interview Khakis who is a former F3 Omaha site Q, originator of the Khaki's challenge, Polar Bear Challenge and Q-School Veteran. Tune in to hear about the impact F3 has had on his life and why it's so important to stick to our core principles.

View Details

Pony Express and The Plague interview Honey Stinger, Site-Q responsible for the Red Wings AO name and all around HIM. listen to hear where Red Wings come from as well as Honey's take on why the core principles make F3 magic.

View Details

Pony Express & The Plague interview Reba who is an F3 Omaha Redwood, inventor of the Jack Rabbit exercise and true HIM. Listen in for reflections on how to stay engaged with F3 while also prioritizing your family. Reba also shares the infamous Jack Rabbit exercise as well as some of his experiences going through challenges with the support of F3.

View Details

Pony Express & The Plague interview F3Omaha Redwood, Wild Kingdom Creator, Tonight Show on this episode. Listen in to learn about right sizing expectations, getting right and how to experience F3Omaha the right way.

View Details

Pony Express & The Plague interview F3Omaha Redwood, NoDoze. Learn this HIM's strategies for leading and engaging with F3Omaha. NoDoze started Futurama, led The Bull CSAUP and has delivered countless beatdowns to his fellow PAX. If you listen to the end, you may hear be able to take advantage of a free book offered by this man.

View Details

Pony Express and The Plague interview F3Omaha Redwood, Oscar Mike Site-Q and Bad Mother Rucker, Rollbar. This episode goes deep into the benefits of rucking, grow ruck and the guys get real about shield lock, concentrica and how men can push each other to accelerate.

First: https://soundcloud.com/f3nation/43-feet-special-get-right-episode-33-archive This episode is the beginning of the Archived and edited Q-Source talks, this being about the Get Right. Secondly, a Roundtable about the 8 Block/1 Word. https://soundcloud.com/f3nation/2021-beyond-the-8-block-and-one-word This is a great way to get started with your Shieldlock, defining that personal mission and goals with your SL is a great way to start shared accountability.

View Details

Pony Express & The Plague interview Safe Ride on this week's episode. Current Comz-Q, original Colosseum Site-Q, and provider of the safest of rides, this HIM dives deep into all three Fs. Listen to the end to hear some valuable insight about how to properly engage in the second F to accelerate your leadership in the community.

View Details

The Plague & Pony Express interview the current F3 Omaha Third F Q, Wentworth. We go deep on tips to help form a Shield Lock and educate Pony on The Eight Block. Wentworth has some great suggestions on how to engage in 2nd & 3rd F opportunities so listen in to continue accelerating.

Show Notes: https://f3omaha.com/2020/12/27/get-right-in-2021-create-a-plan-in-16-minutes/

https://soundcloud.com/f3nation/2021-beyond-the-8-block-and-one-word

https://soundcloud.com/f3nation/roundtable-cspan-talks-2020-the-8-block

View Details

The Plague & Pony Express talk to F3 Omaha's 2nd F Q, Folsom, about his journey in F3. As you'd expect, Folsom goes deep and peels back a few layers of all that muscle to share what's on his heart. Great advice for FNGs and all of F3 Omaha PAX towards the end.

View Details

The Plague & Pony Express interview Brazilian on this episode. Listen to hear Brazilian discuss why he keeps coming back to F3. Listen to the end to see what exercise this F3 Omaha Redwood names as his least favorite exercise (Hint: it's not Burpees)..

View Details

The Plague & Pony Express get Selleck's take on that first F3Omaha workout as well as some insight on the "Space Between" and Mustache for Kids Charity.

View Details

The Plague & Pony Express interview Wait Time. Listen to hear how F3Omaha got started and invaluable insight from our OG Nantan on how to find GLUE in the GLOOM.

View Details

So why would we want to start this podcast anyway? Pony Express & The Plague give you some behind the scenes insight into why this podcast will either be one of the best, or worst, ideas they've ever had.

Also hear Pony Express struggle through the interview questions for the first time!

View Details

2018.12.26 - #Family #Goals (Waffle House) by The Plague & Pony Express