Category: Richmond, VA

  • There ARE swings here!

    A lucky 7 guys showed up this morning for a kettlebell thing.  Luckily, they brought kettlebells.  Otherwise the workout would not have gone very well.

    Tricep press Mosey to COP area.
    5 Burpees OYO
    Arm Circles
    DQ — not Dairy Queen
    WW2 Situps
    KB Situp presses
    Cottonmouth Squats (for Emoji)
    Racked Squats
    Goblet Squats
    Half Kneeling Presses
    5 Burpees OYO

    Triple check —
    Bear Crawl to light post and back, KB Thrusters, KB Bob and Weave

    Longish farmer KB carry mosey to the swingsets.

    3 people halo mosey the track while all else do Swingset planks.  Both hands on swing, lean arms and push swing as far as you can go without falling over and hold position for as long as you can stand it, then relax for a few seconds.  Repeato until the KB walkers get back.

    Ratio exercises.
    1 KB Swing followed by 4 upright pulls
    then 2 swings, 8 pulls
    then 3 swings, 12 pulls
    then 4 swings, 16 pulls
    then come back down the ladder.

    Follow same course with
    1 KB am hammer, 4 sit up presses…

    Mosey back to flag for a few boat canoes
    Numbers, Names, Announcements
    YHC took us out.

    Announcements —
    PP at Dogpile 7 AM
    CSAUP run coming up soon — see backblast for details!

    NMS —
    No one had stepped up to Q this thing as of a few days ago and YHC hadn’t Q’ed a KB workout in a while so YHC was anxious to try again.
    YHC put some feelers out last night to Mudface and Spit asking if there were any swings at Manndate.  Mudface became worried when I asked him.  YHC told him he should be.  Mudface said there were 4, so YHC came a little earlire than usual to see if Mudface was accurate — lo and behold he was.  So the swing planks were in play.
    YHC sometimes forgets how much longer a Bear Crawl seems than how long it really is.  That’s okay — the PAX modified as needed and no one was injured.
    The Swing planks were a great hit according to YHC.  Everyone else I am not so sure of, but those are a great core workout along with some lats, those oft forgotten about muscles that complain when they get used.
    The first ratio exercise was great — the second one flopped — it was way too much — could have lowered the ratio?
    A great time was had by all — mumble chatter centered around the difference between being a newlywed and having been married for many years.  Glad to have Pick 2 back after a mini hiatus and glad his marriage is going well so far!
    Righteous Blessings,
    Opus

     

  • 732 days

    Fog, fog, fog, humidity, humidity, but  that did not stop 16 Super Troopers from posting to W Dog this morning. YHC arrived with 5 PAX members already in the gloom, ready to dig a little deeper. YHC planted the flag and waited…..0530….Time to Mosey.

    Bricks in front of The Carillon=COP….x12 Don Quixote, x 24 Imperial Walkers, x 12 Copperhead Squats, x 24 Box Cutters, x 12 Flutter Kicks, x 24 Freddie Mercuries, x 12 Merkins, x 24 Plank Jacks. Time to mosey….

    On The Lawn….PLT (Partner Leg Toss)…partner up and x 100 PLT per PAX member.  TIme to mosey..

    YHC observed several 2.0’s at The Convergence playing with the rope climb sooooo, YHC was think, “Why not?”  The PAX moseyed our way over to Vida course and Rope Climb…Very Modified Indian Run, in that PAX formed a line down the trail. As one PAX member climbed the rope, everyone else performed LBC’s. PAX member finished climbing and went to the back of the line. Well, as YHC has observed…some ideas do not always pan out. LOTS of mumblechatter through first 2 or 3 climbers, so YHC took control with exercise and called out IC, box cutters, flutter kicks, and finally SSH to finish off the first rotation of climbing. And 1 rotation was all this PAX needed….not a total fail and YHC thinks a majority of the PAX climbed to the top!! Vinny, YHC can help you make it to the top next time. TIme to mosey….

    At the Police Memorial…good ole triple check. Triple up…..one partner does merkins, one partner does dips, one partner runs to the top of that hill and touches the fence. 3 rotations with 3 exercises! DONE. Time to mosey….

    At The Lawn….AYG sprint towards The Carillon. This has become a staple for YHC Q’s. With time to spare…

    Modified 21, in that PAX will go to the highest number time allows. 1 Merkin, 1 Situp. 2 Merkin, 2 Situps. 3 Merkins, 3 Situps. 4 Merkins,  4 Situps. 5 Merkins, 5 Situps. 6 Merkins, 6 Situps. 7 Merkins, 7 Situps. All IC.

    Times up. Mosey back to the flag!

    Number-ama, Name-r-ama, Announcements:

    Prayers go out to Labrat and his family with the loss of his father! Please keep them in your thoughts and prayer is helpful. 2.0 workout at Dogpile this Saturday, 0700-email Marv. Flatline celebrates 732 days with F3 RVA (2 yrs, 2 days)!! Work caused YHC to not celebrate on Monday at 730 days…….YHC knows, excuse. But YHC continues to lead a Q a week so if you have not Q’d before, SIGN UP. Take the reigns and lead a workout!!

    NMS: Lockjaw, Corporate is watching you. Backblasts need to be up within 24 hours. Upchuck, yes YHC was colored coordinated this morning but PURE accident. But the credit is appreciated! YHC was glad to see several more alumnus from The Institute post this morning. Keep posting Elliott and Faceplant!! Rah Virginia Mil! Shakedown, YHC, Elliott, Faceplant, and Bleeder—ranking majority for higher learning!!

    Slurpee, much respect for leading breaking bread!!

    Scar, welcome from Raleigh…..and yes, meet Swirly. You have only seen the beginning!! Typical Vinny, after the workout, it looked like he had been swimming! Good Luck at The Super Max!

    To all men of F3 RVA, the past 732 days has been a complete blessing and YHC could not imagine life without F3. Totally awesome and a complete testament to the men, 2.0’s, and your families. The inspiration and drive to be a better husband, father, employee, and leader within the community is ten fold due to this group!! May God continue to bless us and challenge us to be even better!

    Only those who post understand

    Loud and Proud.

    Flatline

  • SOT Duo

    Two studly studs arrived at SOT this morning to see what the gloom of Midlothian Middle had in store for them.

    Here’s what went down:

    Run to the back of the school for a short COP:

    DQs, Helicopters, SSH

    Run down Midlothian Turnpike to the now empty building where Rita’s and some wine bar used to be. Perform curb crawls x 5.

    Run back to MMS and to the bottom of the hill leading to the track.

    Hill climbs:

    Round 1: Run halfway up the hill, do 5 burpees, run back down, turn around and run all the way up, do 5 burpees, back down (YHC forgot an exercise at the bottom for this round)

    Round 2: Halfway up, 20 American Hammers, back down, 20 LBCs, all the way up, 20 American Hammers, back down, 20 LBCs

    Round 3: Halfway up, 15 merkins, back down, 15 Rosalitas, all the way up, 15 merkins, back down, 15 Rosalitas

    One lap around the track and then mosey up the stairs and around to the front of the school for double check.

    Round 1: Person 1 performs hand release merkins and plank while person 2 runs. Repeato.

    Round 2: Person 1 performs WWIIs while person 2 runs. Repeato.

    Run back to flag for 5-6 minutes of Mary. Freddy Mercury’s, Flutter Kicks, Hello Dolly, Alabama Prom Dates, American Hammers

    Super quick numberama, name-o-rama, and Rosie took us out.

    NMS:

    YHC arrived at SOT around 5:25 to find a lone set of headlights shining in the gloom….glad to see you Rosie! YHC has heard of solo posts but has yet to experience it. 5:30 arrives and with no Q on the Q sheet, Rosie and YHC decide to hot potato the thang.  Conversation started off with the obvious….where the heck is everyone?  Today reminded YHC of the old SOT where a duo posting wasn’t so unusual.  Although YHC will be soaking up some sun in Florida next week, he hopes Rosie does not experience a solo SOT posting.

    The topic then switched to cross country,  which both YHCs and Rosie’s 2.0’s (Pikachu and Cliffhanger) are doing. First meet is today…looking forward to seeing what Pikachu can do.

    With just Rosie and YHC, today was a good one for a more running intensive beatdown.  And YHC was happy to oblige.

    That’s it from me…peace out!

     

     

     

     

     

  • This is not suicide it’s homicide for a fat man

    7 Davillians came out for the first Tuesday of Fall that felt more like the day of summer. A mumble chatter and the PAX got to work.

    This how it went down:

    Parking Lot Tracers (In honor of Lab Rat’s dad)

    Mosey to the back of the HS to the basketball court

    COP (ALL IC)

    SSH, DQ, Russian Soldiers, LBC’s, Merkins, Dying Cock Roach, WWII sit ups, Arm Circles

    THANG

    Mosey to the bus loop

    Four Corners – 1st: 10 Burpees, Bear crawl to the next, 2nd: 20 WWII sit ups, Lunge to the next, 3rd: 30 Dips, Bear crawl to the next, 4th: 40 LBC’s, Sprint to back to the first.

    Mosey to the Teacher lot

    The Longest Suicide Ever (aka Fat Man Homicide) – Run back and forward between the medians until Q called audible after 6 or 7.

    Mosey to the “Wall”

    Touch a Tree – Partner up, first partner holds People’s Chair while second partner touches one tree, Switch, Rinse, and Repeat 2 to 5 trees never touching the same tree twice.

    Mosey back to the SF

    3 MOM – American Hammers (IC), Heels to Heaven (IC), 5 Burpees (OYO)

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Glad to finally have Pick 2 back in the PAX. It’s been to long brother. Thanks to Pick 2 we had a good name for the backblast. He note during the suicides that this was more like a homicide for a fat man.

    YHC learned today that Helix can bear crawl with the best of them. Maybe even give Bleeder a run for his money

    Nothing else to report since the PAX was quiet mostly but our thoughts and prayers go to the the Kenney family. If YHC didn’t think it would have caused a mutiny, we would have done Parking Lot Tracers to whole time for you Lab Rat.

    ANNOUNCEMENTS
    • Puppy Pile this Saturday
    • CSAUP coming up on Oct. Time to put in the miles

    SPIT ON THAT!! 

  • Big Ben, Parliament

    A lucky 13 rose and shone for some morning miles.

    The Routes

    Head west along the lake and cut up to the Robin’s Center parking lot along the baseball field.  Across the parking lot and up the hill past the stadium.  Continue up Boatwright and hang a left on Edgehill just prior to Three Chopt.

    Pop out at Three Chopt and take a left, running until you hit Patterson.  Hang a right and head east.

    4s turns at St. Christophers to the access road to Towana to Campus and down the main entrance to the shovel flag.

    5s turn at Granite taking it to Grove.  Head west on Grove to the access road and take Towana to Campus and down the main entrance to the shovel flag.

    6s turn at Harlan and take Roslyn to Grove.  Head west on Grove to the access road and take Towana to Campus and down the main entrance to the shovel flag.

    YHC took us out.

    The Moleskin

    Runners covered all distances with everyone looking strong.  Faceplant cruised with Saab and even maintained a conversation.  Looks like the sixers have a new rabbit in their midst.

    YHC held off the COT for as long as possible awaiting Lugnut’s arrival.  Still no Lugnut and some concern kicked in.  Namearama and the Pax began to disperse and still no Lugnut.  A few minutes later, a silhouette of a runner with Lugnut’s gait wearing a black shirt was seen at a distance.

    It turns out he made a detour and ended up on Kensington.  Unbeknownst to Lugnut, he was now on an oval loop doing laps.  It reminded YHC of the scene from European Vacation in the roundabout (Looks Kids!  Big Ben, Parliament!).  Finally, a walker offered him advice and he was able to make his way to Three Chopt and back to the shovel flag.

    No man left behind.

    Time to Taper,

    Lockjaw

  • Owning the Gloom

    Certain “regulars” at HBR were sucked into the vortex of their fartsack after watching football last night.  However, for a group of 5 noble warriors, they not only answered the gloom, they owned it.  Here is how it went down:

    • Parking lot tracers
    • COP
      • 25 SSH
      • 15 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 crab cakes
      • 15 helicopters
    • Mosey over to the tennis courts, partner up and complete 4 rounds of partner wheel barrows over ½ the tennis court followed by 10 decline merkins
    • Mosey wall for core building
      • Wall sit – 1 minute
      • 25 heels to heaven
      • Elbow planks – 1 minute
      • 25 WWII sit-ups
    • Mosey to the basketball court for 5 suicides (FT line, mid-court, FT line and baseline for each)
    • Mosey back to the wall to repeat core building exercises
      • Wall sit – 1 minute
      • 25 heels to heaven
      • Elbow planks – 1 minute
      • 25 WWII sit-ups
    • Mosey to the playground by the track for 4x 8 pull-ups
    • Mosey to the small HB hill for 10 bernies
    • Mosey to the parking for COT with YHC taking us out

    Solid work today by the PAX.  Mr. Holland and Offshore obliterated the pull-ups.  Garbage Plate channeled his inner-cheetah on the suicides, and Seymour had no issue with the wheelbarrows and decline merkins.  Very little mumblechatter from the PAX today, just stellar work.  Iron sharpening iron.

    Puppy Pile this week after Dogpile.  Check the pre-blasts for more details.  Same for the upcoming CUSAP.

    It was a privilege leading these men today.  God is good all of the time!

    Attila

  • Inaugural Beatdown

    22 brave warriors (including 2 FNG’s) arose out of the fart sack to be a part of YHC’s inaugural beatdown at No Toll.  According to legend, it went something like this:
    COP:  20 SSH, IC; 20 Imperial Walkers, IC; 15 LBC’s, IC; 10 Merkins, IC; 5 Burpees OYO
    Thang 1:  Mosey to field by the hut.  Do 2 merkins, run to the other side of field, do 2 LBC’s, run back.  Repeato, increasing by 2 reps each time until you get to 10.  Plank hold until all in.  Do the exercise again, except this time with Plank Jacks and Monkey Humpers.
    Thang 2:  Mosey to the other field and partner up for a Dora.  100 Merkins, 200 LBC’s, 300 Squats. Plank hold until all in.
    Thang 3:  Mosey to the basketball court for exercise suicides.  Run to 1/4 court line + 2 Burpees then back, 1/2 court line + 2 Burpees then back, 3/4 court line + 2 Burpees then back, and Baseline + 2 Burpees then back.  Al Gore until all in.  Repeato except this time with 2 two count Mountain Climbers at each line.  Al Gore until all in.  Repeato again except this time with 10 Merkins at each line.  Al Gore until all in.
    Thang 4:  We wrapped it up with some Mary: Flutter kicks, Alabama Prom Date, Freddie Mercury’s, & 6 inches.
    Mosey back to the flag.  Number-rama, Name-a-rama, Announcements.  Viral took us out with an extra prayer for Lab Rat and his family.
    NMS
    I appreciated all the support from the PAX for my maiden voyage.  It was great leading all you men today.  But the morning was not without my rookie mistakes, which the PAX made sure I knew about.  This included my voice cracking while calling out the exercise (apparently I’m still going through puberty), calling for a Proper Dora when it should have just been a regular Dora, mixing up Fudd’s Wife and Wilson’s Wife while planking (my apologies to you and your M’s), and calling out Alabama Prom Date but then doing Hello Dolly.  Lastly, my phone’s recorder cut off during Name-a-rama, so if I left anyone out please let me know.  All things for me to fix for my next queue this Thursday at 45 MOM.
    A special thanks to BT, Lab Rat, Flipper, and Shakedown who traveled down especially for this beatdown.  BT commented on what a strange and foreign land this is here south of the river.  We also welcomed 2 FNG’s (Try Hard and Don Draper).  Afterwards, several PAX felt we could do better than the name Try Hard, so we reserve the right to rename him at his 2nd workout as long as this isn’t a violation of the naming rules (TYA????).
    Overall I’ve thoroughly enjoyed the past year with F3 and I’m very grateful for all of you guys!
    Ollivander

  • Today was a good day……..and it’s got nothing to do with an AK

    8 middle aged dudes who like to think of themselves as warriors shook off the pull of the fartsack to post for a celebration of several things.  The air was full of mist and the air was cool…..perfect conditions for a Fudd beatdown.  Here’s how it went down, more or less:

    COP

    SSH x 41

    Helicopters x 10

    Don Quixote x 10

    Merican x 15

    Crunchy Frogs x 10

    LBC x 20

    Arm Circles x 30 (15 forward, 15 backward)

    31 burpees OYO

     

    10 count from Splinter and then mosey to the visitor’s parking lot for curb crawls, south curb to north and back again, increasing from one derkin up to five, repeat five and back down to one.  Due to the significant distance between curbs, YHC audibled after the first five and led the PAX to the front bus loop which has a much shorter distance between curbs.  Finished the last five evolutions there.

    Mosey south on Forest to a left on Lakewood, then a left on Hillsdale and stop in front of Lockjaw’s house.

    APD’s x 31 in Lockjaw’s driveway.

    Mosey south on Hillsdale and take a left on Lakewood and then a left on West Drive Circle.  Stop in front of #305 and do 17 “good” mericans in cadence.

    Mosey north on West Drive, cross Hillsdale, run around the circle that gives the street its name, then stop halfway down the hill for Dora 123.  Teams of 2 did 100 mericans, 200 WWII situps, and 300 squats.  One man does the exercises while the other runs up the hill, around the circle, and back to his teammate.  Plank when done.

    Mosey back to the flag for 3 minutes of Mary:

    Crunchy Frogs x 15

    Freddie Mercury x 20

    Flutter kicks x 31

    YHC took us out

     

    NMS

    YHC had a lot to celebrate today, a 41st birthday, a contract on our house that was signed this past weekend, and a Redskins victory yesterday.  We’ll give an honorable mention to Tiger Woods who won his first victory since August 2013….1,876 day drought to be exact.  He may not have been the best husband, but you can’t help but admire someone who fought through all the demons, bad press, and scandal that he did along with the health issues and surgeries.  Hell, he couldn’t walk at one point a year or two ago and he embraced the suck through all of that and fought back to win the TOUR championship.  That’s baller if you ask me.  We should try to get him to an F3 workout sometime.

    The 31 burpees OYO during COP was a continuation on a theme that was started by Slurpee (I think) and continued by Honeydo where we do the # of burpees equating to the final score of the Redskins in the preceding day’s game.  There was some Mumblechatter about switching to match the final score of the Jets going forward but the mumblechatter quickly died as the # of burpees increased.

    YHC admits he did not realize the distance between curbs in the visitor’s lot.  The degree of difficulty increases exponentially with every foot over 10’ for curb crawls.  Kind of like the Richter scale for earthquakes.  So the 30 feet in that lot led to some seriously smoked guns, leading to the audible to the front of the school.

    Lockjaw was not present this morning and, knowing how much he loves the Redskins (right?), YHC thought it would be a travesty to mosey past his house without some type of respectful gesture to include him in the celebration.  APD’s seemed apropos.  Glad none of the neighbors went out to get their paper at that time.

    The 17 “good” mericans in front of 305 West Drive were in honor of the 17 years YHC spent in that house from age 4 to 21.  They were good years for the most part so we did “good” mericans with backs straight, chest hitting the ground, and plenty of groans per rep toward the end.

    Dora’s were fun and the run up the hill and around the circle was just enough to get the heart pumping and blood flowing between sets of mericans, WW2 situps and squats.  Honeydo burned through the reps to help the time fly for YHC.  Other notable mentions were Splinter and BT who I think may have done an extra lap around the circle due to fast running…..well done gents!  Slurpee, Handshake, Garbage Plate, and Fireman Ed all pushed themselves hard, to their credit, and we were done with time to spare.

    It was an honor to lead today gentlemen.  I signed up knowing it would be my birthday today and having no idea that my house would have a contract on it after we took it off the market several weeks ago.  It’s amazing what God will do if you go to him in humility and prayer and give him control of your future.  Many PAX have been kind enough to ask YHC over the past several months about the house, when are we moving, etc.  A wise man once said…..man plans and God laughs. It’s certainly felt that way for YHC this past summer, but thankfully we serve a loving God that cares for us more than we could possibly imagine…..at least, that’s what the Bible says.   And it also says that He has plans for us that are good….meant to help us and not to harm us…..plans to give us a hope and a future (Jeremiah 29:11).  It’s only after you grind through the valleys and rise up the mountain on the other side that you can look back and see the purpose that He had for you during those rough days.  Commuting to and from Baltimore for the past 2 years and being apart from my family each week has sucked, but the experience has prepared me for the next step, and it’s changed me in good ways.  It’s given me more humility, through suffering, but I’m thankful for that.  Suffering is necessary in this life, I’ve come to realize.  It’s how God changes us into the person that He wants us to be.

    This is all a long way of saying that I know some of you are going through rough times right now.  Just keep putting one foot in front of the other, lean on your fellow PAX, and keep your eyes on God, not on your problems.  Thank Him for the future he has in store for you….even if you can’t see it yet.  It’s there, and all it takes is faith the size of a mustard seed to make it your reality.

    As I celebrate my birthday today, I give thanks for many blessings, including F3……for men that have become like brothers to me, that have been there for me during the good times and the bad.  I don’t think I’ll be in RVA a whole lot longer, but no matter where my family and I end up, it will always be my home, and the men of F3RVA will always be my brothers.

     

    Fudd out

  • “A Much Needed Run”

    The three regulars got together for some exertion therapy this morning.  The usual route was taken and some things got aired out.  At the end, one pax exclaimed the back blast title and the other two nodded in agreement.

     

    Lab Rat apologizes…

  • What’s my name?

    A total of nine (large group for Batteau) made their way through the early morning, heavy mist to conquer another Batteau beat down.  The conditions were set up perfectly and thanks to the folks who assisted with headlamps (belt lamp for Vinny).

    COP – Swirly

    SSH X 20

    DQ X 10

    COPPERHEAD SQUAT X 10

    LBC’S X 20

    FLUTTER KICKS X 10

    MERKINS X 20 (3 COUNT)

    Believe I’m missing one…

    Vinny – Mosey to bottom of hill by the pond for a “pole smoker”. Each PAX member lies down at a wooden pole evenly spaced over the length of the bridge.  The PAX starts doing flutter kicks, while the first in line does a 2 count 10, then pops up and runs to the end of the line…next in line is counting, etc.  Half way through the Q calls out Hello Dolly’s for the PAX.

    Hand off to Flange – Mosey to the tennis courts…first court has been demolished and left for a mud pit!  Sippy advised YHC that there is a second court and even a third…who knew.  Four Corners: 10 Carolina Dry Docks, run length of court to 2nd corner-20 WWII’s, Bear Crawl width of court  to corner 3-30 CDD,  run to corner 4-40 WWII’s, Bear Crawl back to start.  Second round-same exercises, same counts, but Bear Crawl length of court and Crab Walk the width.

    Hand off to Sippy – Most who know Sippy at Batteau can only assume there would be some rocks involved!  Sippy calls out a Triple Check.  First round – Each line starts with a rock in front.  One does Crossover Merkins, one is Running to 2nd light on the Maintenance building and back, the 3rd is performing Jump Squats.  Round two – One is holding plank, with the rock on their back, one is Running to 2nd light, and 3rd is performing wall dips.

    5 minutes left for Goldberg – Mosey to playground and stay in Triple Check Mode.  The instruction is for a sequence of 5-7-10 count Pull-Ups while the other two are performing Boo-Yah Merkins.  So, one in the trio completes his 5 Pull-Ups, then moves to the Boo-Yah’s.  Rotation is in play at that point as one jumps up to complete his Pull-Ups (one member is doubling up on Boo-Yah’s as the rotation goes).  Next is 7 Pull-Ups, then 10.

    Mosey back to flag, Numberama, Namerama, Crossroads took us out!

    NMS –

    As YHC pulled up this morning, the familiar silhouette of Swirly was eagerly awaiting alongside a figure that YHC did not recognize.  As YHC moved closer, it was certainly a familiar face, but had to ask “what’s your name”?  The reply was ABBA…”ah, that’s right”.  Very soon after, the remainder of the PAX rolled in, with Sippy Cup arriving in normal fashion on foot.  In keeping with the title, YHC was grouped with an unfamiliar PAX member during the triple check and when YHC approached him with “what’s your name”, the reply was…umm…wait a minute…I just started last week…oh, it’s Faceplant!  For the record, Faceplant looks strong a week in!  After the majority of the PAX had dispersed, Vinny and YHC are walking to the vehicles when Vinny looks at YHC and asks “do you want to do the honors”?  YHC was like “huh”?  The Back Blast he responds…oh!  Of course, YHC has never done this, so Vinny was kind enough to talk me through it.  Always a pleasure to post of Batteau and an honor to work along side a Strong group of Men!  Have a Blessed Monday!

    Announcements – Puppy Pile this Saturday! CSAUP coming soon to Forest Hill…someone who is in the know can respond with those details.

    Flange