Life Return On Exercise Invested

This entry is part 59 of 72 in the series My Journey

Life Return On Exercise Invested – LROEI

Exercise has been show to correlate (caution, https://en.wikipedia.org/wiki/Correlation_does_not_imply_causation) with longevity; The people who exercise more are also the people who live longer:

«http://www.drbriffa.com/2009/03/06/taking-up-exercise-in-middle-age-appears-to-give-a-handsome-return-on-investment/»

slip:4udita1.

I had never thought about exercise in quite this way: If I’m going to exercise, and if the exact details of the exercise aren’t so important, WHICH exercise would I prefer to do?

Would I rather spend time indoors or outdoors?
…in a gym, or at a playground?
…alone, or with my friends?
…in a familiar place, or some place new?

There are many types of exercise. The way I’m pursuing exercise through Parkour ALSO happens to generate a greater LROEI.

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Yes you can

This entry is part 56 of 72 in the series My Journey

Hello there! Welcome!

This post is where I’ve dumped a bunch of things intended to convince YOU that you really can do Parkour.

Why do I think you can do Parkour? Because, basically, everything the general public has heard about Parkour is wrong. You could totally do Parkour because…

I’m too old, over-weight, out of shape…

I did it, so can you.

I simply mean that when I started, I was very over-weight (BMI well over 30, definitely “obese”), very out of shape, and I was just over 40 years old. That combination is probably “worse off” than most people who end up reading this.

However, if you are older, in worse shape, or fatter than that, I do still think you can do it . . .

Do you think you can improve yourself?

Parkour is about improving yourself through challenge. So whatever is challenging for you, that’s going to be your practice. Maybe for you, it’s a warmup and then start working on some shoulder strength, but you spend a majority of the time watching class so you’re not over-exherting yourself. Maybe it’s a long talk about nutrition and diet (generally what you eat, not a specific diet fad) combined with your initial Parkour efforts.

What about that crazy stuff on TouYube?

It is NOT about big jumps! Why does everyone see the EXTREME movements, and then assume ALL Parkour has to be like that?

You can drive a car without getting into auto racing. You can do a cart wheel without being an Olympic gymnast. You can go for a jog without running a marathon. You can practice Parkour without jumping between roof-tops across an alley!

There’s nothing wrong with the extremes (in the “ultimate level of performance” sense) in any of those activities, but those extremes are NOT representative of the average activity of “driving”, “cart wheeling”, “running” or “Parkour”.

And anyway, here’s a link to my all-time favorite video of some Parkour. I think it’s spectacular, but not in the “huge jumps”, “extreme movement” sense: Julie Angel’s, Movement of Three (2’33”) Movement of Three – YouTube

But I’m a woman…

The answer is still: Yes. Yes you can.

I do understand that there are issues (not just in Parkour) that only women face. But those issues are either societal norms, or other bullshit caused by men. That has nothing to do with Parkour per se. (It’s about men. Actually it’s about boys. Real men don’t pull misogynistic crap.)

HOWEVER, do not take my word about anything regarding the woman’s point of view. Instead, go read this:

«http://www.risingtraceuse.com/2015/03/5-thoughts-that-keep-women-from-trying.html»

And the question almost no one asks…

How do I figure out where and with whom to train?

This is ACTUALLY the hard part. It’s always the same: finding the right coach is mission critical. And you have to perfom this most-important step BEFORE you know much about the thing you want to learn.

So here’s how you do it: You find the nearest place/people/group that purports to teach the thing. You go there. You put your “vibe radar” on and you don’t go back if anything weirds you out. If anything is high pressure (“Jump this! NOW!”, “Sign up for a year! NOW!”) then you back away slowly, and never return. They should be welcoming, intelligent and you should feel supported by most (if not literally) everyone in the class.

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§7 – Lemons

This entry is part 19 of 37 in the series Study inspired by Pakour & Art du Déplacement by V. Thibault

“Lemons” simply reminds us that sometimes we need to make lemonade from whatever lemons we find before us.

I am acutely aware of this aspect of Parkour; This searching what is right in front of me for something to do. Initially I felt like a one trick pony. Every time I’d be faced with some little area, I’d stare at it thinking, “I can only do, literally, a step vault. What am I going to do here?!” Yet somehow, I manage to force myself to stand in the face of my ineptitude and to search for inspiration.

Eventually I came up with a sort of “wedge” for the problem. I would seize on, literally, the first thing I could think of. Often that would be something even I felt was ludicrous. But this first ludicrous movement, got me moving. (That’s the wedge.) From there, I invariably saw something else.

Usually the second thing was also ludicrous, but sometimes it was better (whatever “better” might mean to me at the time). So I’d change to doing the second thing. I’d throw my shame and ego to the wind and start doing repitions of whatever that first ludicrous thing was, then the second thing if it was better, and so on. Sometimes, I could only see a single thing which I feared, and so I’d start with ludicrously simple progressions to the thing I feared.

In my mind, I called this “busting rocks”. Pick the biggest, ludicrous rock and smash it. Pick the next biggest rock, and so on. As I smashed, I’d remind myself of something I’d written years ago: “Parkour is the grueling work of self destruction.”

One day, I participated in the most surreal jam session. On a sign. It was just a slightly sloped, big flat sign with a map on it and four skinny legs into the ground. One person did something near it, “interesting,” I thought. Then a second person did a little sliding thing across it. And I thought, “I wish I could do something on there.” And the wedge happened automatically and I thought, “I can try this ludicrous move.” And I tried it, and someone said, “Craig, what are you doing?”. And I failed. And someone else said, “OH! That’s totally a thing!” And in the blink of an eye a dozen world-class traceurs — people whose abilities all boggle my mind — LINED UP to play on this little sign. And for what seemed like eternity, we all took turns trying crazy stuff on a sign, at night, in a busy public square. And passers-by stopped and some even applauded or cheered. And we all ate ice cream and drank milk-shakes as we waited our turn and pondered our next go. And I for one wanted it to never end.

It was the greatest lemon pie I have ever tasted.

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The little box on my desk

This entry is part 53 of 72 in the series My Journey

A long long time ago I began collecting inspirational quotes and aphorisms. I kept them on the first version of my web site, where they were displayed randomly. But as time went on, I realized I wanted them where I would see them. Eventually I copied the fledgeling collection onto 3×5 cards and put them in a small box. As I find new ones, I add cards.

I keep the box on my desk with one card showing — just wedged in so it stands up readable. I change the card randomly, whenever the urge strikes.

Countless times I’ve pulled another card and found it eerily appropriate to the challenges of the day.

Countless times I’ve returned to my desk and felt inspired upon rediscovering an old card’s whispered counsel.

Countless times, just as I was about to throw in the towel, I was saved by an echo from the little box on my desk.

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When the ‘me’ is obliterated

This entry is part 52 of 72 in the series My Journey

When the ‘me’ is obliterated by fear or the demands of immediate survival, action is no longer constrained by social forces, and the individual is left with a sense of self-determination. […] Behavior in edgework appears to the individual as an innate response arising from sources deep within the individual, untouched by socializing influences”

~ Stephen Lyng from, Edgework, 2004

A couple years ago I tried to write something explaining what exactly it is about practicing parkour that I like so much. It turns out others are way WAY ahead of me. Julie Angel (you have read Cinè Parkour, right?) talks a bit about “edgework”; The idea of negotiating the “edges” between things like consciousness/unconsciousness, sanity/insanity, and life/death. Others (H.S. Thompson and Lyng) have talked about “edgework” in depth.

And I agree. My experience is that being in the parkour practice — even just the visceral edges where I’m pushing my physical limits while exposing myself to only manageable levels of risk — just totally strips away all the context of my work-a-day life. Everything — all the way down to my thoughts — everything falls away.

My martial arts teacher has a great phrase related to edgework: No this. No that. No delay.

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Introduction

This entry is part 1 of 5 in the series Parkour Travel

I’m putting down my thoughts on “Parkour travel” for two reasons: First, I’ve found it immensely fun and rewarding, and so I hope to encourage others to travel. Second, I’ve seen enough things first-hand (as a host and as a guest), and heard enough stories, that make it clear that some bits of helpful knowledge are not universal. In this second area, I can only hope to raise some awareness.

This series will necessarily cover a wide range of ideas which I’ll try to cram into a few broad categories. Eventually, I’ll share my thoughts on all of the following (and more): Why travel at all? What do I mean by ‘Parkour travel’? How to be a good guest? Where to go?

This series is not about the nuts and bolts of traveling lightly and enjoying the experience. Although that’s a closely related topic, it’s an entirely separate series.

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§6 – I Choose To Fall!

This entry is part 18 of 37 in the series Study inspired by Pakour & Art du Déplacement by V. Thibault

I’ve now read the entire book several times, and Chapter 6 never ceases to inspire!

Three thoughts:

I may not be the strongest. I may not be the fastest. But I’ll be damned if I’m not trying my hardest.

~ unknown

It ofttimes requires heroic courage to face fruitless effort, to take up the broken strands of a life-work, to look bravely toward the future, and proceed undaunted on our way. But what, to our eyes, may seem hopeless failure is often but the dawning of a greater success. It may contain in its debris the foundation material of a mighty purpose, or the revelation of new and higher possibilities.

Failure is often the turning-point, the pivot of circumstance that swings us to higher levels. It may not be financial success, it may not be fame; it may be new draughts of spiritual, moral or mental inspiration that will change us for all the later years of our life. Life is not really what comes to us, but what we get from it.

~ Chapter 14, “Failure as a Success”, from Self Control, Its Kingship and Majesty, by William George Jordan, 1907

The application in the Ways is to falls in life. To be able to take a disaster or a great failure, with the whole personality, without shrinking back from it, like the big smack with which the judo man hits the ground. Then to rise at once.

Not to be appalled at a moral fall. Yet it is not that it does not matter. The judo man tries by every means not to be thrown, but when he is thrown it does not hurt him and in a sense it does not matter. It matters immensely, and yet it does not matter.

‘Falling seven times, and getting up eight.’

~ “Falling”, from Zen and the Ways, by Trevor Leggett, 1978

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That which gets measured

This entry is part 47 of 72 in the series My Journey

I’ve often heard, “that which gets measured, gets improved.” (…and you have to actually plan and work to realize improvements.)

Ten years ago, I saw 270 pounds on the scale and decided to start tracking. The first step was to work on getting proper sleep (followed by many more steps – but that’s another story.) I’ve been tracking health related things – weight, hours of sleep, dietary supplements, habits like stretching (whatever little projects I’ve had going on) for almost 10 years. This enables me to trot out amazing things like this when I’m looking for some inspiration…

Highest weight from memory: 270
Dec 2006, earliest recorded weight: 265
Jun 2012, started Parkour: 254
Jun 2014, ADAPT 1: 240
Aug 2014, rock climbing in Colorado: 232
Mar 2016: 221

Me, excited? You betcha!!

I’ve said it before: Find the smallest first step you can make towards your goal. Take that step. Tomorrow, look back and say, “well… I’ve come this far, may as well take the next step!” The hardest part of any journey is believing the journey is possible.

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Scaf 101: Epilogue

This entry is part 12 of 13 in the series Scaf 101

Closing thoughts, other random clamps and ideas.

A fist full of clamps

Here are three more clamps. The first two you will certainly end up with, eventually. The third one is just a fun, sort of, “what would you ever do with that?”

Split cross

This is your new best friend, the “split cross”. This is better than sliced bread. This clamp can be opened (by tapping one of the pins out), and then placed onto an existing pipe in a structure. Note that the pins are slightly tapered. You’ll see they stick out on one side (that’s the thick end) and they are flush on the other (that’s the thin end, the end you tap).

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With these clamps, you can add another pipe, like this, when someone says the top one is too high…

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Or you can just throw a precision (or balance etc.) rail right into the middle of a build. I keep one, 10-foot-plus pipe laying around for this purpose. You can even strap on extra bars angled across the build if you bolt to the vertical poles. You can strap to two different horizontal poles, at different heights and make odd-angle slopes. There’s tons you can do with this clamp.

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90° single outlet

There’s a 90° single outlet tee which is handy for making really clean builds:

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Swivel mount

I have a few of these that I use as feet on my ground rails. Makes the pipes sit neatly on just about anything. But you could also attach these to big wooden blocks, and then use them as feet on the bottom of your scaf corners to keep it from sinking into your lawn. (Because of the set screw, these feet would move easily with the scaf when you pick it up.)

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The simple wooden feet are great, but in the lawn, they tend to flip over and come away when you move the scaf. So using feet that are attached to the legs would be slick.

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A few clamps more

Clamps are easy; point, click, ship. (Unless you’re lucky enough to live near a place that stocks them.) But as you accumulate more steel pipe, you’re going to want to start cutting it yourself.

…well, ok maybe you never end up cutting a single pipe yourself. If you buy your steel pipe from a supply house, you can just list all the lengths you want. But if you’re just going to buy a couple sticks at a time, then one day, you’re going to want to make a few cuts.

Ye ‘ol hacksaw is tedious, and the ends are never perfectly square. The gonzo method is to buy a chop saw and fit it with a metal-cutting blade. But the middle-of-the-road method is to buy a heavy duty “tubing cutter”. A steel pipe cutter will make short work of schedule 40, 1-1/4″ steel pipe. (But you will need to clamp the pipe down somehow to resist the cutter’s rotation.) For example, a “Ridgid 32820”.

The good, the bad and the clampy

I think I’ve done a reasonable job of capturing, and organizing everything (and more) that I’d wish I’d been able to find on the first day I started thinking about buying some scaf. Along the way, I had a lot of fun indulging my scaf habit and I hope you (fellow pragmatist) enjoyed reading this far.

Where to go from here? …to the clamp web sites, to the scaf supply depot, to your first scaf build party with friends!

On the other hand, if you’re in the mood to stare at your screen more, I have a #scaf tag for all the scaf posts on my site. They are mostly photos of built scaf, so perhaps you’ll find some ideas/inspiration.

Finally, a big shout out to Blake up in the Boston area for being a huge scaf-addict and spreading the scaf love. They don’t have anything scaf-specific on the web, but if you hunt them down on your favorite social medium or in real life, there’s pretty much scaf everywhere: Parkour Generations Americas Boston on DuckDuckGo

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Scaf 101: Inside the clamps

This entry is part 4 of 13 in the series Scaf 101

Remember when I said I’d start by explaining everything? Well, you should understand how the clamps work, so that you understand how to put them together. If you do it wrong, they wiggle loose and come apart surprisingly quickly.

Pro-tip: Scaf should be quiet! If you hear a rattle or tapping sound stop. Something is very loose — you probably forgot to tighten something. Or, you didn’t have things lined up correctly, then after the scaf is jostled a bit, things shift and voila! Loosey goosey. Learn to pay attention to your “scaf sense”. When your scaf sense tingles, stop and figure out what’s going on.

“omg Craig shut up already and let’s build something…” This is the last background information post. We’ll start building stuff in the next post. Please read this one carefully, this gets technical. But, if you understand this material, you’ll be a happy clamper later on.

Depth

On some of the clamps, you can actually insert the pipes too far. Usually, it’s the first pipe that you insert too far. In these pictures, the first shows the pipe inserted so far that the end of the pipe has bumped into the curved body of the clamp. That’s too far! You can see how the straight line of the side of the pipe looks out of whack. Tightening the screw will not fix this; although it will get tight. You will have two problems: 1) The overly inserted pipe might be in the way of some other pipe’s space, messing up alignment/lengths. 2) Things don’t turn out square/correct because when you start tightening everything else, this clamp is fighting the additional angle added by the mis-aligned pipe. If you get it right, your pipes make nice 90° (or 45° or whatever) angles.

WRONG:

pipe_insert_wrong

RIGHT:

pipe_insert_right

Bear in mind that the problem comes up when you cannot really see the angle you’re making. You have to sort of feel that the pipe is inserted correctly, while holding a pipe up over your head, or holding three pipes at once and aligning the clamp. You’ll get the hang of it.

More depth

But wait, it’s worse. Next you have to be thinking about whether each pipe will interfere with the other pipes. So in the “RIGHT” photo above, the pipe is still inserted too far. Why? Well the pipe inserted from the bottom of the photo looks like it has enough room. But the pipe inserted from your point of view probably should go father into the body. Or maybe it shouldn’t; maybe all three pipes need to be equally inserted for this setup. My point being that you have to pay attention. First, pay attention to my assembly hints. Later, you’ll understand intuitively how “an extra pipe width here”, or “a half pipe width there”, adds up to make your assemblies fit, or not fit. If I have included a close-up photo that shows the ends of pipes inside a clamp, then I’m thinking the insertion depth is really important in that clamp. As we go farther along with these setups, I’ve assembled (and photographed) some mistakes on purpose, and I’ll show you how it ends up messing up the setup and how to correct it.

Lands

In machining, a “land” is the accurately machined part (of something) that some other thing is supposed to rest on. Pipe clamps are not machined (they are cast in molds) but they do have lands; the places where the clamp actually touches the pipe. In Kee Klamps, the lands are circumferential raised ridges on the interior of the clamp. Each set key presses on the pipe midway between the two lands; it’s like how you might press down on the middle of a board resting on two saw horses as you cut the end off. The set key is pressing in the middle, and instead of flat saw horses, the clamp has round ridges that cradle the other side of the pipe. Here are photos of some pipe lands:

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Above: One land deep inside the clamp is easy to see. The other land is at the very face (closest to you in this view) of the clamp. (The already-inserted pipe is surely in far enough to be over both of its lands; in fact, it might be in so far as to hit the clamp body and cause that alignment problem discussed above.) When inserting a pipe in this view, the set screw will drive the pipe upward until it touches both lands, at the top of the photo.

IMG_1375

Above: Lands are the extreme nearest and farthest sides of this clamp. Set screw is pressing from the right, so the pipe will touch the lands on the left. Also, the pipe will have to go all the way through (protruding slightly) on both sides of this clamp.

In the next photo is a similar clamp where the pipe is not through (upwards towards the viewer) far enough to reach the land at the top opening of the clamp. This pipe could wiggle loose. As it is now, tightening the screw will drive the pipe into the clamp body. It looks like the end of the pipe will touch the clamp body where the body is rounding from one side-out to the other side-out. There, the body is curved (convex) enabling the pipe end to wiggle; compared to the land (concave) at the pipe opening face which would cradle the pipe.

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Next is just another shot of a clamp, its lands and the set screw on the bottom. Remember, you have to understand, and insert the pipes correctly when you cannot actually see what’s going on.

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Once you get the feel for this, you’ll recognize when you have it right. The pipe will be loose in the clamp initially. As you tighten the screw, the pipe will move to the opposing side of the clamp. Ideally, if you have it all lined up right, it reaches the lands at the same time (or things are loose enough that the clamp pivots easily to bring the second land into contact). When you do it wrong, you get one land, and the pipe hits the clamp body or the mis-aligned clamp just torques against the screw-and-one-land. That’s a recipe for wiggling-loose.

At this point, you should see why you don’t simply stuff the pipes into the clamps as far as possible and then tighten the screws. It’s all about having sufficient insertion depth to reach the lands.

Next is a photo of “this looks good”. It’s a good sign when all the space is on the side with the screw, and you can see the pipe is flush up against the other side (i.e., against the land). What you cannot see, but have to feel, is whether the pipe “registered” (i.e. “found it’s correct location”) when the end of the pipe in the clamp was driven to its land.

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One last item: Now that you know where the six lands in this clamp have to be, you understand how you could choose how far extra to insert the pipes. Any one of these three could be inserted (roughly) an extra half-pipe-width to occupy the central hollow of the body. Or, all three could be democratically not inserted beyond the interior land.

Mastery

In the next photo, you should now have an “a-HAH!” moment about why the threaded pipe ends are a bad thing. (Which, we’re only dealing with because this is “getting started with scaf on the cheap.”)

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I’ve drawn the red line parallel to the pipe’s side and offset a little so you can still see the pipe. I’ve drawn the orange line parallel to the threads (and offset a bit so you can see the threads.) Now, the pipe on the left could touch the inward land at the end of the pipe (because no taper). But the pipe on the right has it’s diameter reduced slightly by the thread cutting producing a tapered end. So if you put the threaded pipe in so the threads just reached the inward land then the pipe (or the clamp) will be pulled slightly on an angle as the pipe end has to be driven just a smidge farther to reach the land.

So it turns out that if you know this little detail you can do things like orient all the 3-foot pieces (which all have a thread on one end) the same way, and insert them all father into the clamp body so the unthreaded pipe body reaches the inward land. To do that you have to not insert some other pipe into the clamp and occupy the middle space. You’ll see an example of this in the first build. And this little trick about how to insert threaded ends just a little farther only makes sense once you understand lands and how the clamps work.

Look away, insanity ahead: So know you understand that pipe threads are bad for our scaf build. What to do? Easy, buy all your pipe by the bundle via freight without the threads. (Wee! …thousands of dollars.) Or, on the longer pieces where an inch doesn’t matter (you know, those 7-foot pipes Depot cut for you from 10-foot sticks) just cut the threads off the end of each pipe with a hacksaw. Or cut all the threads off all the pipe and deal with the fact that your scaf all has an inch missing here and there. Or, go full-on insanity mode, buy a lot of extra pipe from Depot, cut all your scaf pipe in perfect integral-foot sizes withOUT the threads, and recycle all the odd-sizes you end up with. (Bring the pipe home uncut, start with a 10-footer, cut off an inch, cut off a 7-footer, cut off a 2-footer, throw away the other few inches. etc. You can make a 9’10” stick, one-8-and-one-1, 7-and-2, 6-and-3, 5-and-4 if you’re willing to make a ZILLION hacksaw cuts.)

Whizardy

In the beginning, remembering which way to orient the 45° single outlet tees can be tricky (because they go onto different pipes at different times as you’re assembling). But beyond that, angle braces are actually pretty hard to assemble well.

Exercise: Let’s look at this photo and make some wild guesses about of what might be going on…

angle_braces_suck_actually

  • The set screw towards the bottom of the photo is snug. Gap is on the screw side. But probably not fully tightened because the screw seems to be a little proud (sticking out too far.) Opposing side of pipe has no gap, good.
  • No idea if the pipe is in so far that it’s hitting the other pipe, instead of resting in the inward land. Hmmm, would have to feel that as it was put together. WAIT… why is that screw so proud? Maybe the end of the pipe is hitting the upper pipe, that would twist the pipe clockwise, I can see the outside land is tight. Oh, the pipe is in too far. Or the pipe is being held by hand and that screw isn’t tight at all. Gah! …this is hopeless.
  • The upper screw seems to be not at all tight because the clamp is resting on the pipe (down toward the concrete.
  • IF the lower screw is tight, and IF the lower pipe is correctly landed, then the orientation of the angle brace is off; it needs to have it’s left end (out of the photo) moved clockwise. What? Why? …look at the alignment of the clamp at the very top edge and that side of the pipe. The whole clamp needs to rotate clockwise.

The best way to assemble these angles is to slide the clamps along their side pipes, and insert the brace pipe into both clamps at once. Then, get one end of the brace pipe on both lands (without inserting it so far that it hits the other side pipe in the tee), and tighten the screw moderately. Next, do the other end of the brace. Hopefully, you can still wiggle and shift the clamps on the side pipes, because you need to orient the brace so that both of the clamps will land correctly when you tighten the screws to lock them onto the side pipes. You will only be able to make all four lands on the side pipes touch if the corner is close to a 90° angle. Sometimes you land/clamp the ends onto the brace piece, only to discover that you can then not get the clamps to land perfectly on the side bars. But, if you get all eight lands to touch, you will have an insanely strong corner. Unfortunately, building good angle braces is something you just have to learn by doing.

Bam! You’re now a clampion. (What’s with the puns? I know, right!) But, as I sad at the very beginning, I wish someone had put all this together in one place when I started. Having read to this point, you have now just saved yourself about a year of “learning the hard way” about how to build with scaf.

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