Scaf 101: Introduction

(Part 1 of 13 in series, Scaf 101)

This series of posts (12 total, navigation is at the very bottom of each post) is intended to give you enough basic information to get started with scaf. I’m going to give you a specific list of things to buy — what I’m calling “The Set” — while trying to keep the cost as low as possible. I’m also going to show you a number of completely different things you can construct using the set.

In the initial posts, I’ll assume you know nothing and I’ll explain everything. As I show various setups, I’ll initially explain every step of assembly so you understand how to put things together without killing yourself (by working too hard, or by dropping pipe on your, or your friend’s, head). I do not recommend skipping to the end because the instructions on the later setups assume you understand what’s going on, and they only mention the “this is unusual or interesting” parts.

Once you spend some time building, and playing on, scaf, you’ll understand what is easy to build, what is hard to build, what is pretty stable and what is not. But how do you get started? The hard part is figuring out what should be the very first pile of stuff you buy. You want enough to have fun and options, but not more than you need, because scaf gets very expensive very quickly. VERY roughly, it’s almost $20 for every clamp, and almost $3 per foot of pipe.

This entire set is about $400 and will build you some really neat setups. There is a detailed parts list and buying instructions/links in the next post in this series.

Safety

Hey! Let’s get this out of the way now…

This sh*t is DANGEROUS. Seriously. You have been warned. I’m not being hyperbolic here.

The easy-to-get pipe used in this set comes with threads cut into the ends. The threads are razor-sharp. (The clamps cover the ends of the pipe.) I know what I’m doing, and still I’ve cut myself many times.

Steel pipe is heavy. If you lose control of even a seven-foot piece as you stand it on end, it will KILL someone if it falls on someone’s head. But what about pinched fingers and dropped-it-on toes? …I’ve had too many to count. Plus the old (not funny at all) slap-stick humor of carrying pipe, turning and striking someone with the end behind you. Steel pipe is heavy. There’s no “oops, sorry bro’,” just lacerations, crushed fingers, concussions and broken bones.

…and there’s the danger of the clamps working loose. You are planning to jump on, step on, swing from and generally use this NOT in the way the manufacturers intended. You have to learn how to align the pipe in the clamps, (or everything will wiggle loose even more quickly). You have to learn how tight to make the clamps, (so as not to break things, but tight enough to hold). You have to be smart enough to check and tighten things occassionally.

…and THEN there’s the danger of falling OFF the scaf. Or having it topple over ONTO you, or with you ON it. …or IN it.

Terminology

Back on day one of my Life With Scaf, this was very confusing and I wished someone had written a getting-started guide. So, here it is:

Kee Safety Klamps – This is a brand name of a type of pipe clamps. There is a whole collection of clamp types with neat names like “side outlet elbow”, “90 degree two socket tee”, etc. The set I describe in this series contains just three types of clamps that will get you started. As you buy more — and you will buy more because scaf is a highly addictive habit — you’ll have no problem figuring out what the other clamps are for.

kee_clamps_examples

Set screw – Each clamp has several screws (one screw for each pipe the clamp accepts) that are threaded into recesses in the body of the clamp. You will need an 8mm Allen wrench to tighten them. Clamps come with their set screws but there’s no wrench. This isn’t IKEA. (More on wrenches later.)

kee_clamp_set_screws

Schedule 40 – You don’t really need to know this, but it’s common to encounter the terms “schedule 40”, and “schedule 80”, when talking about scaf pipe. A “schedule” is a giant table of specific details like exact dimensions, and strengths for each of the various sizes of pipe. It’s used when building engineered structures where they’re computing loading for realsies with math. What we need to know for this series is that you want “schedule 40” pipe. (If anyone should ask you, that is.) Schedule 80 is much heavier, and therefore stronger, but is the same EXTERIOR size. So it fits all the same clamps as schedule 40 pipe. Down the road, you might want to shell out for a special schedule 80 pipe or two if you’re doing a lot of gonzo bar precisions or something. Anyway. You’ll have a good understanding of schedule 40 pipe after you play with this set. The longest pieces in this set are 7-feet, and they’re going to feel pretty nearly “bomb proof”.

steel_pipe_schedule_40

1-1/4″ pipe – The least obvious thing about scaf is what size do you use? It turns out that this size is the best balance of weight, cost and strength. So the most commonly used size is “Size 7″. (For clarity: That is the seventh pipe size in schedule 40, also the seventh row in the table, and is known as 1-1/4″ or one and one-quarter inch.) Home Depot or other Big Box stores will just label it as 1-1/4”. Here’s the confusing part: There is NO dimension on 1-1/4″ pipe which is 1-1/4″. The interior diameter is close to 1-1/4″. Anyway. Just learn: “Size 7, otherwise known as 1-1/4″ pipe.” Kee Safety clamps have their size molded into their body; They have two numbers, like “20-7”, meaning clamp style 20, size 7. Again, after you play with this set, if you ever encounter a clamp that’s not size 7, it sticks out like a sore thumb. (I once received a pile of clamps in a box, and there was one number 8 incorrectly included… it was instantly obvious.)

kee_clamp_markings

Galvanized steel – You want “galvanized steel pipe.” You will also find “black pipe” at your local Big Box store. Do not use “black pipe”. For one thing, it feels different to the bare hands, and I like it less. For another thing, it will rust if you have it outside. “Galvanized” means the steel is coated with some Zinc. The Zinc will corrode away before the steel rusts, and black pipe is NOT galvanized. For yet another thing, I have NO IDEA about the strength of “black pipe”. When you cut pipe, you expose steel which is not galvanized, and lo and behold! …it rusts. The pipe in the photo never got wet, that’s just good old humidity and oxygen doing their thing. (“Rust never sleeps!”)

galvanized_pipe_cut

Summing up

We’re building this scaf set with size 7 Kee clamps, an 8mm Allen wrench, and schedule 40 galvanized steel pipe.

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Reset

Had to completely break it down to get it back to my patio. I was going to just reassemble what I had before, but now I’m wondering what new shenanigans I can set up… I recall some cool railing-esque stuff I wanted to work on.

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Happy new year! Welcome to 2016…

(Part 13 of 36 in series, 10,000 Reps Project)

Today was challenging: Up late for New Year’s Eve. Nothing major, but snacking late into the night, short on sleep, alcohol… all adds up on the negative side of the balance sheet. I did my usual warmup, started into things, and then had to stop for my back. I could just tell it wasn’t feeling 100% and that I would have been in pain before I was done. So I started over doing range-of-motion and a second, longer warmup — it took me forever to get up to speed. BUT, I’m very happy that I managed to pull out of the nose dive and get the workout done without injury!

So today’s workout is done as planned. Pushups, squats were 5×10 (numbers are creeping up, but this is still easy :), 2×25 handstands — even managed a few seconds free-standing at the end of each handstand, 85 bar precisions as 5×9 and 5×8, and a tedious 80 pullups as 5×12, and 4×5. I’m definitely stuck on a plateau with pullups! But with the holiday “weighted vest” currently holding me down, I’m hoping to move on in the coming weeks… Saturday and Sunday are rest days.

Next week has three workouts, on Monday, Wednesday and Saturday. That’s planned to work around my Tuesday and Sunday travelling days to/from Boston. Monday I’ll finish banking bar-precision reps so that I don’t have to do any while in Boston (since I can’t be 100% sure I can find a handy bar precision.) So the two workouts while I’m away are just pushups, squats, pullups and handstands… I know I can get those in. I’m thiking of going to Brooklyn Boulders (a huge climbing gym where the parkour group has scaffolding setup for indoor classes) on Wednesday; that would let me use the scaff for pullups and get my workout in. Saturday I’ll see what’s happening.

Here’s next week filled in:

Screen Shot 2016-01-01 at 2.21.42 PM

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Tough week. That’s why planning leads to success.

(Part 12 of 36 in series, 10,000 Reps Project)

This past week is filled in. Everything went as planned. Today was an exact copy of Friday.

Oof! My forearms are starting to get sore… the part where the grip tendon(s) attach at the elbow. I must make sure that doesn’t develop into tendonitis. I’m HEAVY from holiday eating, tired from messed-up sleep, etc. so this week’s workouts were tough. BUT, this was all expected and planned for, so I’m treating it like an expected plateau, smiling proudly and moving onward.

This coming week has several big changes…

I’m switching to a “workout, rest day, workout, rest, rest” pattern to give me a two-days-in-a-row recurring break. All the way into MARCH I’m going to have to be ramping up all the excercises so I’m going to need that double-day recovery break in the pattern. This week, Monday/Tuesday are MUCH-needed rests, and that makes Saturday/Sunday rest days too — so this week is going to be an easy week.

The following week I have January 5 thru 9 marked red because I’ll be in Boston. After a bit of juggling, I’ve arranged for the Tuesday/Sunday travelling days to NOT be workout days to avoid having to do 80 pullups in a train. I’ve two workouts planned while in Boston. I’m not 100% sure I can find a suitable bar-precision I want. So, to be 100% sure I can get the reps in, I’m going to take the 110 bar-pre’s that would be in those two workouts, and bank in the next three workouts. Thus the inflated 85,85,85 count on the bar-pre’s coming up. They’re not physically hard any more (just technically challenging) so there’s no probably cranking out those reps to ensure I don’t fall behind in the Jan 5-9 week.

Finally, if I stick to the plan, on day 184 — just a smidge after the mid-way point of the challenge — I hit 3,000 on the final rep in the workouts, AND sync-up all the activities. That will be a red-letter-day :D

Screen Shot 2015-12-27 at 12.39.57 PM

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2,000 pullups

(Part 10 of 36 in series, 10,000 Reps Project)

As I mentioned in the previous post, today’s workout included 80 pullups, and the last pullup was number 2,000. What a milestone! They’re not the greatest pullups – there’s some kipping and flailing at the end – but, build it, lather, rinse, repeat. 16 sets of five pullups is a LOT of pullups. I now have to do that, every other day for a couple weeks to finishing digging pullups out of the hole to catch up with the number of rep’s on the other exercises.

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One step at a time

(Part 9 of 36 in series, 10,000 Reps Project)

Last night I thought there was no way. But I didn’t want to push things back a day. The 24th would then be another push-back (there’s no time to train on the 24h.) So I just got started… dress, start the fitbit tracking, saw some firewood, finish warming-up and start hauling my ass up and down…

60 minutes from start to finish (including the warmup). Pullups were 12×5,4,4,4,4,3… I was at 40 reps of pullups and thought I’d never make it to 75. I just kept saying, “anything over 40 doesn’t dig a hole. Just do one more set of pullups.” The plan was to do 75, and I had it in the back of my head (I don’t know why) that I needed +6 sprinkled in over a few weeks; So instead of 12×5,4,4,4,3 for exactly 75, I made the last set a 4, and then an extra set of 3. The last rep was a stall and kip/struggle. I could not have done a fourth rep in that last set.

BAM!

Seventy. Nine. pullups . . .
…and then updating the spreadsheet back at my desk I see that on Monday, if I do a tidy 80 — ie, NO INCREASE :)))) – the 80th rep will be number 2,000!

So here’s next week planned out. It’s a four training days week, and it’ll be interesting to just do the same number of reps of everything on each workout. The 24th is a “rest” day involving 2 two-hour drives, and 3 (THREE!?) separate stops for Tracy/Stacy’s birthdays. So I’ll be trying to remind myself to keep the eating under control so I can get the workout in on the morning of the 25th.

Screen Shot 2015-12-19 at 11.08.37 AM

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Sunday’s workout report

(Part 7 of 36 in series, 10,000 Reps Project)

long day yesterday, lots of bus riding and walking around nyc, and a short but intense parkour class with lots of arm work. So last night I was sore, tired and exhausted. Slowly warmed up all morning in front of the fire and managed to get outside, warmup and actually get through my workout. My left achilles tendon is sore so it took a lot of moving and warming up to get the bar pre’s feeling good. Probably the cleanest (<< nicest landings, most controlled, most ‘stuck’ landings) set of 70 I’ve ever done. boo-YEAH! It’s a schmeazly small workout in the grand scheme, but it was a MAJOR mental win today. Perfectly on-plan for the past week.

Here’s the coming week…

Monday will be tough; class this afternoon and it’s a back-to-back workout. But I don’t want to delay it to tuesday when I plan to run. So, Monday it is. It will be a delight to lower bar pre’s DOWN to 40 reps. Few more pushups just for round numbers and I’ll start ramping pullups.

Which by the way, pullups are paying off in parkour. I have a little video clip of finger tips on an I beam flange pullup-tuck thing that I discovered I can now do. I happen to recall how inconceivable that move seemed when I saw it years ago.

This week I’ll add 5 pullups. I was doing 8×5, I’ll either to 9×5 or go to some sets of six just to get it done faster. My tentative idea is to add 5 reps every fourth workout… that should be easy since it’s only a 10% addition. I hope :) At that add-on rate, pullups will catch up in mid/late January. I’ll then assess if I can go to 50, 60 or more reps across the board on all the activities. With things at “40s” while I’m catching-up pullups I’m continuing to dig an over-all rep-count hole.

Screen Shot 2015-12-06 at 12.28.16 PM

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30/30 squat challenge redux

(Part 38 of 72 in series, My Journey)

Back at the end of October, I decided I was going to try Ido Portal’s 30/30 Squat Challenge. Basically, attempting to sit (a rest position) in a deep squat for a total of 30 minutes, every day for the month of November.

How did I do? Actually, not so well. I only racked up an average of 11 minutes per day. A few days had only a few minutes, and only on TWO days did I get the full 30 minutes in. It turns out, that making time to sit (squat) down isn’t easy. Most of the time, I just plain forgot. I did best when I set a timer while working at my desk. Every 10 or 15 minutes, the timer would go off and I’d do a one-minute squat.

But, I can see/feel the improvement in ankle and hip flexibility. Initially, I could only manage to squat on the balls of my feet, or rest flat footed if I held onto something VERY sturdy to keep from falling over backwards. Now, it only takes a gentle assistance to sit flat footed. So I think with another, more serious, go at this challenge in December — I’ve gotten all 30 minutes in for the first three days of December —  I can finally reach a flat footed, deep squat.

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1,000 pull-ups and renewed motivation

(Part 4 of 36 in series, 10,000 Reps Project)

On Saturday, Nov 7 I rolled past 1,000 pull-ups! …but I’m actually falling behind on the overall pace needed to reach my 10k goal. It’s time to find some renewed motivation.

A few months ago, I was working with a friend on a planned exercise program. He had me planning workouts targeting specific times in heart rate zones, running and other activities. After about a year, we felt we no longer needed to check in regularly, and we went our separate ways. (No bad blood, just moving along our separate orbits.)

That was a mistake. It turns out that I didn’t realize how critical the accountability aspect of working with him was. So training on my own, I slowly drifted from “diligent”, to “sporadic”, to “uh oh…”.

A few aspects of my physical activities started slipping; most notably my progress on my 10k project. For a few weeks after I realized this was happening, I tried to re-energize myself. But it just wasn’t happening.

I’m a big believer in explicit goals and tracking progress. But motivation is the key. I have to find something that motivates me – a project, goal, challenge, location, anything – and run with that until it loses it’s luster. Then I find something new to motivate me. So while the goals and tracking are long(-ish) term, the motivation can be anything that works in the short term.

I recently reached out to another friend about working together as “accountability” partners. We started by meeting for lunch. He’s not a Parkour guy (neither was Mike who I was working with before), he’s a martial artist and is knowledgable about weight lifting. As a bonus, he’s recently been on a “body weight exercises” bender, which makes a lot of what we’re doing for training pretty similar. We had a long, animated lunch discussing everything from exercise specifics, to Parkour, to weight lifting. I left lunch highly motivated and with a pile of new ideas.

So three new things…

1. I’ll be starting each week by communicating my plan to my partner. This requires me to actually sit down and make a plan.

2. On each day that I have a planned workout/activity/whatever, I check in with a brief post-activity status report. This adds a bit of cost/guilt to get me going. We also discussed that this could be later expanded to have some sort of actual cost for failure — a physical penalty, or even a cash fine. (We’re reciprocal accountability partners so he’s also checking in with me on his plans.) But for now we’re going with simply communicating.

3. I’m starting a 12-day, designed pull-ups program. In my 10k project, pull-ups are the weakest activity, so I particularly need to build up strength here before I can go on piling on numbers to reach the goal.

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Practicing mindfulness

(Part 15 of 37 in series, Study inspired by Pakour & Art du Déplacement by V. Thibault)

Mindfulness is an inward directed practice of contemplation. It is a continuous process of being present. For me, because it was initially unfamiliar, it was more difficult to approach than the obvious physical activities such as running, jumping, and climbing. But after some practice, it became a critical part of the foundation on which I’ve placed many other parts of Parkour.

There are many ways to practice mindfulness at large in one’s life. For example, Leo Babauta, of Zen Habits, has a great piece titled, 9 Mindfulness Rituals to Make Your Day Better I am a firm believer that mindfulness across the full breadth of daily life yields big benefits. But in this post, I’m focusing on the practice of mindfulness within Parkour.

In many ways, mindfulness is like any other skill that you can practice intentionally. But unlike other skills, failing to be mindful leaves me with blindspots. These blindspots, which are closely related to the Dunning Kruger Effect, create space for “unknown unknowns” to lay hidden.

Worse, lack of mindfulness is akin to: Failure of attention, which leads to injury; Failure to notice moods and emotions, which leads to loss of interest in the short term and training plateaus in the longer term; Failure to notice signals from my body, which leads to chronic injury and developmental imbalances.

Options for practicing mindfulness

One option would be to set out explicitly to practice mindfulness. (“Today, instead of practicing vaults, I’m going to practice mindfulness.”) Unfortunately, I would need to be highly mindful in order to stay on task working on being mindful. But, if I could be that mindful, I wouldn’t need to practice being mindful. (Which is a Catch-22 that makes my brain hurt before I even start doing anything.) In the end I find that saying, “I’m going to practice mindfulness,” is simply too vague to be motivating.

Another option is to passively rely on fellow traceurs, or coaches, to call me out for “not being mindful”. (Or for them to set up specific “mindfulness practice.”) But mindfulness is too important for me to simply rely on other people to hold me to it. It’s much better for me to practice it intentionally.

To make the options more complicated, it is not at all clear how I switch from being NOT mindful to being mindful enough to notice that just-a-moment-ago I was NOT being mindful. Heavy stuff that. In reality, I usually notice my mind has wandered, (“I’m paying attention to irrelevant things around me,”) or I notice my practice has become unmotivated, (“When did this get boring?”)

Shoelaces

So how do I practice mindfulness? I think of it like tied shoelaces. It’s important my shoelaces be tied, but I don’t obsess over them by constantly checking my shoes. I simply tie them when I notice they are untied.

I practice mindfulness when I notice I’m not being mindful.

My mindfulness drill

So when I notice, what can I do, exactly?

I locate a small jump. The jump needs to be well within my ability; not something risky or overly tiring. I want a relatively easy jump that I know I can do without thinking. It must be any easy jump, because there can be no nervousness or doubt. I’m purposely selecting a jump to set myself up to be lulled into NOT being mindful.

I physically prepare to jump. I position myself, arrange my limbs, engage muscles, etc. Eventually I arrive at that point in space and time which would normally be the last point before I jump. At this exact point, I wait. I am poised, comfortable, ready, willing and perfectly able to jump. I know I’m in at the correct point when I suspect that if someone startled me, I would jump involuntarily.

I find my thoughts are like birds flitting around a cavernous room. Some thoughts are on-task as they seem related to the jump: The way my body feels; The anticipation of being in the air; The expectations of the landing. But depending on how mindful I am, there are more or less other “off-task” thoughts flitting about the room.

The sky is blue.
How much time is left?
I’m thirsty.
There’s an ant where I’m going to land.
What’s for dinner?
People must be looking at me funny.
…and on and on and on.

I am alone with my thoughts, and I am simply an observer in a room with these harmless, incorporeal, flitting birds. I notice as many of the thoughts as I can, taking special notice of the ones that I believe are related to the jump. I don’t fight with the thoughts, because I cannot catch nor chase away any particular bird. In fact, chasing them is worse than useless because they simply loop around to become “the thought about the thought I just tried to chase away.”

Gradually, some of the extraneous birds fly away. When I think the number of extraneous thoughts in my head has reached a point where it’s as good as it’s going to get . . .

I jump.

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§5 – Moment to moment

(Part 14 of 37 in series, Study inspired by Pakour & Art du Déplacement by V. Thibault)

I reached section 5, and got stuck.

It’s obvious the key idea of section 5 is mindfulness. So I started by thinking about “mindfulness in Parkour practice.” But I wasn’t able to find a compelling thread to unify my thoughts. I came away from a few writing sessions with nothing of value. Eventually it occurred to me to circle back and reconsider my writing process.

I reread this whole series and — aside from, “Wow, I suck at writing!” — it struck me that I have been “unpacking” each of the first four sections. My process has been to sift each section for a key idea, and then simply spend time thinking about that specific idea:

What exactly does the idea mean?
Do I already know and understand the idea?
How does it relate to my Parkour practice?
What other areas of knowledge does it relate to?

But section 5 is already short and to-the-point and doesn’t need to be unpacked.

I’m so META Even This Acronym:

Stop the presses! It seems I have just discovered the concept of being mindful of the writing process. /sarcasm

Next up:

I am actually writing something about section 5 now that I have a different plan.

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Point “B”; the me of tomorrow

(Part 13 of 37 in series, Study inspired by Pakour & Art du Déplacement by V. Thibault)

Over the last few years it seems I have — finally! — learned some key lesson about pace; the idea of enjoying the journey. The idea of focusing on what I can control. The truth that some of these projects I will not finish, some places I will not see, and some people I will not manage to spend enough time with. These ideas are patently obvious and unequivocal, but learning the Lesson, and deeply and truly making it part of your work-a-day life and personal philosophy takes effort.

When once you have tasted flight, you will forever walk the earth with your eyes turned skyward, for there you have been, and there you will always long to return.

~ Leonardo de Vinci

Years ago I started journaling as a form of self-reflection. It enables me to look back. Sometimes it’s a travel log, but mostly it’s a “this is what I was thinking” log, a glimpse at what I was working on, inspired by, or frustrated by. After a large amount of writing and thinking I gained enough perspective to start removing some things, and changing others. I learned to say ‘no’ to some things I would have taken on in the past, and learned how to rearrange other things to make more space.

I always wonder why birds stay in the same place when they can fly anywhere on Earth. Then I ask myself the same question.

~ Harun Yahya ( https://en.wikipedia.org/wiki/Adnan_Oktar )

But only recently have I found myself turning more often to look forward, rather than back.

What would the best possible version of myself do?
Walk the Earth with eyes turned skyward.
Point A to point B, efficiently.

Close the gap.

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§4 – Close the gap

(Part 12 of 37 in series, Study inspired by Pakour & Art du Déplacement by V. Thibault)

“What would the greatest version of myself do?”

I can think of no better personal compass than that simple question. I whole-heartedly agree with its sentiment; that exploring your own concept of “greatness” is the single most important thing you can do. Each of us will come to a different answer; potentially very different answers. But, the act of honestly exploring your own conceptions, and the act of self reflection, are what will move you in a positive direction.

I had already begun embracing this idea of seeking the greatest version of myself. As part of that effort, I took up a personal Oath which clearly reflects the idea.

What is Parkour?

Thibault’s section 4 is about seeking personal greatness and striving to constantly improve. That’s clearly a “big picture” goal involving one’s entire self. But we can also use this idea of “closing the gap” to investigate our every-day description of what Parkour is.

When asked, many people say that Parkour is about “efficiency”. They say that Parkour is about “moving efficiently” or “getting from A to B efficiently.” (“Quickly” is also used.) Alternatively, there are many people who dislike the “efficiency” description. Some prefer “personal expression through movement”, “pushing the boundaries of human movement”, or even simply “freedom”. There are many alternatives to the “efficiency” description, but it is undoubtedly one of the most dominant descriptions.

Where did I stand before reading this section?

If you practice Parkour, you will be asked (and often!), “What is Parkour?” I realized I would do well to have a one-sentence answer to that question. I’ve found that people are pleasantly surprised when I have a clear, one-sentence answer. Almost everyone asks further questions and a conversation about Parkour grows naturally from there.

My one-sentence answer is: Parkour is using challenges to improve oneself.

And now?

When I read Thibault’s section 4, it struck me that Parkour is exactly about “getting from point A to point B as efficiently and quickly as possible.”

Point “A” is here; the me of today.

Point “B” is there; the me of tomorrow.

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