Thoughts on Wrestling, Business, and Life

Category: Training

Use What You’ve Got

One of the most humbling experiences that I had during my wrestling career was taking trips to the small island country of Cuba. From looking at the capital today, it is easy to see why it was such a vacation hotspot in it’s heyday. The effects of communism are clearly visible, and I couldn’t help but wonder what the country looked like 50 years prior to my visits there.

Taking a trip to the Olympic Training Center there, you won’t see a bunch of fancy training equipment. In fact, the toilets don’t even work, and you would be hard pressed to find a complete set of weights onsite. However, they consistently produce Olympic and World champions. Their athletes are always well prepared for competition, and I still regard the training camps that I participated in there very helpful in my personal development as an athlete.

The take away is that your current environment and resources doesn’t matter nearly as much as your will to train and your will to win. Even though you may feel limited in your current abilities, there is always a way to do the best that you can with what you have. These efforts help you to take steps forward in your personal journey, and progress ultimately leads to completion and attainment of the goals that you have for yourself.

So if today you feel you are at a disadvantage, re-evaluate your current situation. Perhaps what you see as your biggest handicap may be the thing that will actually help you to succeed in the end.

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Choose The Right Environment

When I was deciding where I wanted to go to college, I knew that wherever I went, it needed to be somewhere that would help me to achieve my goal of becoming an NCAA champion. I knew that a key factor in making that happen would be making sure that I chose the environment that would help me accomplish that. At the time there were some monster coaches and training partners there. I really liked the head coach, Tim Neuman, but it was the staff and training partners that really stood out to me. Mark Cody, now head coach at Oklahoma University, was there, and he was one of the best big guy coaches around. He was an NCAA All American and Olympic Alternate. He loved coaching and working with the athletes. Matt Lindland, Olympic and World Silver medalist was also there. He was also 36-1 his senior year at Nebraska. Tolly Thompson, NCAA Champion, 3x All American, and World Bronze medalist was there. Ryan Tobin, 3x All American was there. Brad Vering NCAA Champion, 3x All American, 2x Olympian, and World Silver medalist was there. Not to mention all of the other guys that were on the team that were tough as nails.

I knew that by being in that environment that I would have no choice but to improve. I felt it was the toughest room in the country for my weight class, and I was right. I took some severe beatings after I started training there, but those beatings served as important lessons when matches got tough. I knew that my competitors that I was facing in competition weren’t any tougher than what I was up against in the practice room every single day.

This principle applies to life. Who are you surrounding yourself with? What are your closest friends goals and dreams? Are they reaching for the clouds or are they reaching for the gutter? The people that you routinely surround yourself with will affect you more than you could ever imagine. If you want to succeed, then you need to go out and surround yourself with those people who are accomplishing what you want to accomplish. By doing this, you will be learning not only the skills that you need to succeed, you will also be learning the even more important mindset that you need in order to succeed.

Think about what you want to do, and go be around others who are making that happen. You will be glad that you did.


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You Get What You Earn

Have you ever had anyone tell you, “You deserve …….”? I know that I have heard that and even said that about other people. However, the truth is that you get what you earn. So I am not mistaken, I am not saying that when bad or unfortunate things happen to people that they have earned that. Sometimes misfortune falls upon us all. However, when we work hard for something, we get what we earn.

When I was competing, there were some big matches that I lost that I felt that I deserved to win. I had worked extremely hard and had been very diligent in my training. I felt like I had taken all of the steps necessary in order for me to be prepared to win those matches, nevertheless, I still lost. So did I deserve to win? Not really. I had prepared to win, but I didn’t execute enough to win those matches. My competitors were able to execute more than I did in those matches or execute in a way within the set of rules that we were operating under that allowed them to have higher value executions.

When you think about it, things really are that simple. There are sets of rules and laws that we must abide by, and our rewards and results are determined within our ability to take action within those given sets or rules. Sometimes people make things a moral issue out of subjects that don’t even relate to morality. For example, there may be individuals who have extreme success in their industry because they are good at what they do, and they have developed those skill sets that allow them to be successful. However, these same individuals may not operate at a high level morally. Maybe they are compulsive liars and steal candy from babies and push old ladies over that walk down the street. Although they do some pretty crappy things, their expertise in the other skill sets that allow them to succeed in their industry is still there so they still succeed in that industry.

To sum up the idea of you get what you earn, if you want more, then you must do more. You must be intentional about working to get what you want, and you need to do it in a way that will provide the results that you are looking for. Also more does not always mean harder. Instead you can work more intelligently. In any case, if you want more, you need to do more.


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5 Ways To Improve Your Life

Everybody wants a better life. Rarely is there an individual, at least in our American culture, that is completely content and satisfied with everything in their life. We always want more. More money, money recognition, more things, more freedom, more love, more time, and the list goes on. Our ego is what drives us to want more and more, and that’s not a bad thing. Just think of how life would be if our predecessors just settled for what was available to them instead of trying to grow and improve. Let’s take housing for example. I would much rather stay in a nice climate controlled home than sleeping under a tree any day. I don’t even like tent camping, and even a tent provides more shelter than what our ancestors had to work with. I like camping in a cabin with all of the comforts of home. Many outdoor enthusiasts don’t really even consider staying in a cabin camping, but my view is, if you stay overnight in a forest, you are pretty much camping.

Anyway all of this talk of contentedness and camping and ego, where does it all lead to? Here is my point: we want better lives, but we don’t always know how to improve our situation. Here are five ideas of what you can do today to improve your life:

1. Wake up early in the morning. Have you ever heard the saying, “Early to bed, early to rise, make a man healthy, wealthy, and wise.”? I get up early every morning, and have a set of routines that I go through that help to empower me throughout the day. I haven’t always done this, but the time that I have been doing it has helped me to feel more productive, alive, and focused than ever before. By waking up early and getting to work on yourself and improving, you can get very important activities accomplished before the rest of the world wakes up and starts placing demands on your time.

2. Exercise. I have been a competitive athlete for most of my life, and because of that physical training and exercise have been a huge part of my life. I haven’t competed in any sports now for a few years, but I continue to exercise daily. There is something about getting your heart pumping and blood flowing that helps your mind to be sharper, and your body to feel energized. The key here is to pick something you like doing and take breaks when you need to. It doesn’t do you any good to push so hard your first day at the gym that you never go back.

3. Read a book. I love reading. I remember as a child that I loved reading fiction. Some of my favorites were the Beverly Cleary series, How To Eat Fried Worms, and the stories about Bunnicula. Reading was how I would fall asleep at night. I wake up early every morning and read a book. In fact, right now I am actually reading several books at once. Some of them have shorter chapters so I read a chapter from those books and then have a main book that I am learning from. If you want to be successful in your field, you should definitely read. Learn all that you can. Think about what a great advantage it is to be able to take a lifetime of someone else’s learning and condense it into the few hours that it takes to read a book.

4. Take time to meditate. For a lot of people, they have this idea that if someone meditates that they are some crazy hippie granola type. This is not the case. Meditation is for everybody, and I think that all of the great spiritual leaders have practiced meditation in some form or another. Meditating allows your mind to come down from the stress and anxiety of the world and expand beyond what it currently is. Is there a perfect or a correct way of meditating? I don’t believe so. Meditation for me is just trying to relax and give my mind a chance to experience peacefulness. I have had amazing ideas and inspiration come to me when I quiet my mind and meditate. I do it for 10 mins a day. It’s not long, but it helps me to feel just a little bit better.

5. Focus on serving others. I think that we are all our number one fan. For most people we are definitely who we focus on the most. Even when tragedy strikes, it is easy to think more about how it affects your own life and schedule than others. For example, say that you are stuck in a traffic jam, and you’re late to an important meeting. What are some of the negative scripts and thoughts that run through your head? I know that there have been times when I finally get to see the wreck that caused the traffic jam I think, “Why are people slowing down just to look how bad this is?” I didn’t even take time to consider that five minutes from then I would be down the road and thinking about my appointment again and not thinking about how that accident may have changed people’s live significantly ranging from the financial cost to repair or replace their vehicle, not to mention the physical and emotional trauma that it could have caused as well. They will be thinking about that wreck for weeks or years, and I didn’t have time to think about it for 5 minutes.

However on the flip side, when you are able to serve people, and you see how appreciative they are or how happy they are to have received the help, it is one of the best feelings in the world. One of the reasons that I loved coaching wrestling was because you would see athletes train so hard, and by helping to guide and direct them and share strategies that work, it was great to see their hard work pay off. If you are going to pick just one of these things, serving others would definitely be the one to go with.

So there you have it. Hopefully you are able to apply any or all of these activities in your life and see the positive impact that it makes. These practices have made a huge difference in my life, and I guarantee that if you are able to do them as well that you will be happier. And really, I think when it all comes down to it, we all want to be happy.


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Small Changes Make A Big Difference

I ran 4.5 miles this morning for my workout. I have never loved running although I did quite a bit of it during my wrestling career, especially in college. I always saw running as a necessary evil that allowed me to cross train and stay in shape while I was getting ready for a wrestling competition or just trying to maintain my fitness level in the off season. However, my wife recently started training for a half marathon, and she has inspired me to give running a try. The beauty of it is the method that she is using to prepare for her race. She is using the Galloway method.

Most everybody has heard about Prefontaine, but Galloway was also a world class runner who was very competitive, often times finishing second to Prefontaine in various competitions. Prefontaine’s method and strategy was to go harder and longer than everybody else. He was unique, and his method worked for him. That is why he was one of the great ones. However, Galloway had a different strategy of slowly building up your base over time. It wasn’t about being the fastest out of the chute, it was about sustained effort over time with breaks for recovery.

By applying the run walk method, it has changed how I feel about running. Before I would run and huff and puff until I was exhausted. Now, I run a little and walk a little and over time the mileage adds up. I still get a great workout, but I don’t feel so wiped out that I won’t be able to do anything for the rest of the day. This one simple change has made all of the difference in the world.

Also while you’re walking you don’t have to walk at a snails pace to recover. You can still keep up a fairly brisk pace and get the recovery that you need. For example, I was walking at a 3.5 mile pace to recover, and it was very easy. I picked it up to 4.0, and although it is slightly faster, it is still very manageable to recover at this speed. I am think about even upping it to 4.1 and increasing my working pace by .1 as well. These small changes make a difference in the overall mileage after running for 45 minutes.

Small changes can provide big results in all areas of life. My challenge to you is to find areas in your life where you can make small and simple changes that will provide big returns over time. It can and will make all of the difference in the world.

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The Miracle Morning

I am a firm believer in developing positive habits to improve your life. I also believe that there are miracles all around us, if you are willing to look for them. I believe that there are certain things that come into our lives that aren’t just isolated coincidences.

I have had a pretty stead routine of waking up early, reading, and exercising in the mornings. However, I felt like it was missing something. I always felt invigorated and empowered when I would do those activities early in the morning, but there were days when I was tired and would justify sleeping in or just having an off day. Recently, however, I was at lunch with a friend talking about some business items, and he mentioned that he had recently read the book The Miracle Morning and began following the prescribed routine of S.A.V.E.R.S that is outlined in the book. He told me he wakes up at 4 am everyday, meditates, says affirmations, visualizes, exercises, reads, and scribes (writes/journals). He was telling me about how he had been doing it for weeks and how it was changing his life for the better. I love to read, and I was curious about the book. “How could a book be so life changing?”, I thought. I decided to investigate it for myself.

I bought the book and read it over the course of a few days. It was a very easy read, and the author, Hal Elrod, is very inspiring. He has a writing style that makes you feel like he is your friend right there encouraging you to do, be, and have more than you ever thought possible in your life. I decided to take the challenge myself, and I have to say that I wake up every morning excited to go through the routine. Everyone has to adjust the routine to their own circumstances and schedules, but this is how mine looks: 4:30 am wake up, 20 minutes of reading, 10 minutes of meditation, 5 minutes of visualization, 5 minutes of affirmations, 10 minutes of journaling, 20 minutes or other writing or planning, and 45 minutes of exercising. This has been such a blessing in my life, and it feels great! Now instead of rolling out of bed tired, I feel energized as soon as my feet hit the floor because I am excited to get going to work on myself and improving.

One of the biggest benefits of doing these activities early in the morning is that there are minimal distractions. Everyone else is asleep so it allows me some time to be surrounded by peace and quiet. There typically isn’t anything urgent happening at 4:30 am so I am free to do what I would like to do. Another benefit of doing these items early in the morning is that they are done! I don’t have to worry about whether or not I will have the energy to workout later in the day because it is already done. I don’t have to worry about whether or not I will get a few minutes of peace to write in my journal because I’ve done it early in the morning.

I highly recommend the book The Miracle Morning to anyone who would like to improve their life and get more done. I know that waking up that early sounds intimidating, but I promise you that it is worth it! For anyone who takes the challenge, please let me know how it goes. I would love to hear about it!

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Hotdogs For Christmas

Several years ago, I lived and worked in Wyoming. I lived in a small town called Evanston. The people there were awesome. I really felt like the people that I worked with and went to church with were good people who were hard working and wanted to live good lives. I can’t say much for the actual town and natural beauty of the place. Maybe I wasn’t trying hard enough, but it was hard to find fun things to do. I remember before I lived in Evanston that I used to think it was odd that my wife would go to Walmart as a place to hang out while she was in high school in a small town known as Alamosa, Colorado. I teased her that they couldn’t find anything better to do than to go roam around Walmart. However, I distinctly remember one night on a weekend (because I usually worked too late to do anything during the week) that we wanted to go out and do something, but we had no good ideas of what to do. I remember sheepishly asking her, “Do you want to go hang out at Walmart?”.

Even though I liked the people, I hated having to drive to Lyman everyday which was about 40 mins away. Then I would get in the hyrdrovac and drive another 2 hours or so to a job site. Now that I think of it, it was a dangerous job. I worked on oil rigs and at compressor stations and myriad of other construction sites, but the real danger was in the drive. There is no telling how many sleep deprived individuals were out on the roads at any given time, not to mention how the danger compounded when the roads were icy with 50 mph winds. It’s a miracle I survived.

I worked crazy hours. There were weeks that I worked 100 hours, and that doesn’t even include the other 20 hours + a week that I spent driving. I hardly slept, and I had to be awake at 3:30 am just to make sure that I was where I needed to be on time. It wasn’t like I was taking a whole lot of time to get ready either. I mean it took me all of 2 seconds to throw on a hat and head out the door. There were nights when I literally fell asleep mid sentence while talking with my wife because I was so exhausted. Every single day I wanted to quit. The only days that I didn’t want to quit were on pay day, and we were paid weekly. I am sure that management had figured out that if they didn’t pay every body once a week that it would be impossible to keep employees for very long. The weekly reward helped me to put my head down and keep working. If I would have had to wait for 2 weeks, I am sure that I would have quit sooner.

I tried to work as much as possible because I wanted the overtime. I worked most every Saturday and some holidays. I remember working until 2 am the night before Thanksgiving, and I remember working on Christmas Eve of that year. My wife and I had a plan that I would get home early around 7pm and then we would have time to pack up and drive down to my parent’s house for Christmas Eve and spend Christmas day with them. We were so busy at the last minute that we hadn’t made anything for dinner that night. We shrugged it off thinking that we would just grab something quick on our way out of town. What we didn’t realize was that everything would be closed on Christmas Eve. I don’t know why we hadn’t thought about that because obviously it wasn’t our first Christmas. I mean even Walmart shuts down for Christmas right? We did find a gas station that was open. It was a Maverick. We did our best to find a Christmas Eve dinner there in that gas station. After looking around at the variety of frozen foods and snacks, my wife settled on a ham and cheese hot pocket, and I ended up eating a Bahama Mama Hot Dog. When you eat a hot dog on the 4th of July, you don’t feel strange about it because you know that across the country there are millions of people eating hot dogs too. But, when you eat a hot dog on Christmas Eve, you feel like you have somehow missed the boat. I was a little sad that I was eating a hot dog that night, but I was happy too, because I was with someone I loved who didn’t mind being with someone that ate hot dogs  on Christmas Eve.

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5 Places I’d Love To Visit Again

While I was wrestling, I was able to travel the world, experience new places and cultures, and meet some amazing people. It was a great time of my life. While I was in the middle of it, I always thought that the lifestyle I was living was normal. I never realized how unique it was. I always thought that I would return to those places again. However, now that I am a few years removed from all of that traveling, I have a deeper appreciation for the opportunities that I had to travel the globe. I also realize that it may be more of a challenge to get back to some of those places that I loved seeing.

1. Greece

I loved visiting Greece. The food was always delicious and plentiful, and there was never a time that I was in Greece that I didn’t make it to the beach at least once. It was so much fun swimming in the mediterranean and riding scooters around some of the smaller islands. The open air cafes and clubs they had were impressive as well.

2. Cuba

Maybe I am just a sucker for the beach and riding scooters around. The people in Cuba were so friendly. They loved Americans despite the US trade embargo. It was hard to see how some of the people struggled there. I was always amazed at how the people could do so much with so little. I swear there were musicians that would play a guitar on the beach with only 3 strings that sounded better than some of the most experienced musicians here in the US.

3. Chile

I served a two year LDS mission in Chile. It was truly an amazing time, and I was fortunate to get a chance to take in some of the beautiful landscapes on my days off. There were beaches, mountains, volcanos, glacial lakes, and waterfalls. The food was great to which my expanded waistline could attest to after I had spent a couple years eating empanadas and pastel de choclo.

4. Romania

I didn’t get to see a whole lot of the country while I was there, but we stayed at this ski resort up in the mountains. The times that I was there was always in the summer so it was nice to be up in the cool of the mountains. The training was great there, and it was a lot of fun to spend time with the guys on the team. We even ate a bear there one time. It was crazy. They brought this big old bear leg flaming on a silver platter. When I had finished my bear, our hosts came by and offered all of us more. I tried to decline, but they wouldn’t have it. I ate so much bear that I was ready to hibernate for a couple days afterwards.

5. France

There are plenty cool things to see and do in France. Some of my favorites were sightseeing in Paris or sitting at a cafe and people watching. Visiting the Louvre museum was one of the coolest experiences that I have had in my life. The art there was unbelievable! I was so impressed at how gifted the artists were that had left masterpieces for so many to enjoy.

I may make it back to all of the places on the list, but even if I don’t, I am very glad that I had the chance to visit them at least once in my lifetime. There were plenty of other places that I saw that were noteworthy: the Egyptian pyramids, Berlin, the Red Square in Moscow, Budapest, Prague, London… I’ve never been to Canada though, which is kind of silly. It’s like going to all of your friends houses on the block while growing up, but never visiting your neighbor that lives next door. Maybe I will make it there someday too.

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You Just Do It

How do you get good at anything? How do you learn everything that you need to know about a particular subject? You just do it.

Back in my younger years, I went to a coffee shop one night during an open mic night. I had never been to an open mic night at a coffee shop before, and I was intrigued by the performers that were there. Some were terrible. They tried hard, but their performances weren’t impressive enough for me to want to hear anymore than I absolutely had to. There were others who were ok. The music they played was bearable, and there were moments when I thought “They’re not bad.” Finally, there were some musicians who were amazing. They played music that I wanted to hear, and I would have been perfectly content if they stayed on the stage the remainder of the evening. At that point I became intrigued, and I wondered if it was something that I could do. I realized there was literally zero barrier to get on stage, other than my inability to play the guitar and sing. I made the decision that I would get up on the stage one day.

I knew very little about music other than I wanted to perform in front of people at the coffee shop. I did know that I would need practice and lots of it. I had an old guitar that I had gotten years ago that I never learned to play well. The day after I had seen the performance at the coffee shop, I dug out my old guitar and began practicing. I didn’t know where to start so I just tried learning the songs of one of my favorite musicians at the time, Jack Johnson. His music sounded great, and it didn’t sound like there would be a lot of crazy guitar solos involved so I bought a book that showed how to play his songs. I practiced for weeks playing in my room and gaining a knew found appreciation for anyone who was good at playing the guitar. I sounded bad before I started to get better little by little. I developed callouses on my finger tips, and learned how hard it was to sing and strum at the same time. I paid people to give me lessons on how to play, and they shared their expertise with me. Over time, I felt comfortable enough to practice in front of friends, and one day, I decided that I would play in front of everybody at Jimbo’s Coffee Shop at open mic night.

As well prepared as I thought that I was, I learned a lesson as I played in front of everybody. Playing in your room is much different than playing in front of a group of people who expect to be entertained. Before it was my set, I got nervous. My heart raced, my hands got cold, and I needed to pee. I held off from going to the bathroom because I knew that if I went to the bathroom, I might just not come back. It was finally my turn, and I got on stage and played the songs that I had practiced. I made several mistakes, blushed a lot, and my voice cracked several times. Despite the poor performance, the audience was kind enough to share their applause with me. It was hard. It was uncomfortable, but I loved it. I had set out to do something, and I did. The best part was that throughout the process, I became someone who was better than I was at the start. The achieving of the goal wasn’t the most important part of the equation, the fact that I had developed a new skill that I could use or share with others was what was important.

What you become is much more important that what you accomplish. What you accomplish happens in a moment, but who you become lasts forever. I didn’t stick with music long enough to become a master at it, but I did it long enough to learn a lesson: if you want to learn how to do something, you just have to do it. Throw yourself headlong into the experience and environment that will help you to get to where you want to go. There are many stages out there, and we don’t need anybody’s permission to get out there and perform. You will adapt. You will improve. And at the end of the day, you may just love who you’ve become.

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3 Things That You Can Do To Improve Your Relationships With Others

Life is about relationships, and the quality of your life is basically the quality of your relationships with others as well as your relationship with yourself. Think about it, you’ve probably been with someone who you love to be with, and the time that you spend with them seems to pass so quickly. While on the other hand, you’ve also probably spent some time with some real jerks who you can’t wait to never see again for as long as you live! Obviously all of our personalities and personal likes and dislikes affect the types of people that we like to spend our time with, but from my observation, there are at least things that you can do to improve your relationships with others.

1. Play together. There is something about engaging in play activities with others that helps to form a special bond between the people that are playing together. Think back to your childhood and some of the fond memories that you have of playing with your best friends growing up. It was easy to lose track of time playing with my friends until my mom called and told me it was time to come home. Those were some good fun times.

If you’ve participated in any type of sport, think about the joy that you experienced and the close bonds of friendship that you developed while you were working together to master the individual skills and techniques that you needed to perform at your best. Now think of the times when you played games for fun to add variety to your training. How great was that? I still remember some of the games of frisbee and soccer that I played with teammates. They were legendary.

2. Laugh together. Laughter is the best medicine. We all know somebody who can make us laugh and we love them for it. Laughter helps us to not take ourselves too seriously and lets us feel full of life and joy. One of the easiest ways to destress is to listen to or watch something that makes you laugh. It’s no mistake that if I know that my wife or daughters are mad at me that I try to make them laugh. I know that it’s hard to laugh with someone and be mad at them at the same time so I try to use this situation to my advantage.

If people can make you laugh, you will even let them make fun of you and have a good time while they do it. What do you think some comedians do? They make observations about some of the funny things that are a part of all of our lives, and they point out how ridiculous those things are. They are essentially mocking our human behavior, and we love them for it.

3. Hate things together. You may think that I am crazy by putting this on a list, but think about this one for a minute. Love is a very strong emotion. They say that love can move mountains. Well hate is a very strong emotion as well, and hate can boil your soul. The thing is that if you hate things together, you can actually bond over your hatred. Think about the last time that you talked to one of your friends about something that you like and also about something that you hate. I can go to one of my friends and start talking about how I like pizza, and the conversation won’t last long. Of course your friend loves pizza, and? I really love food so I might be able to draw out the conversation a little bit longer by pointing out how the sauce to topping ratio and the crust density can definitely have an effect on your pizza eating experience, but for the most part, that topic will quickly be changed. However, if I hate something equally as much as a friend does, we can spend an hour on the topic and the emotion, and the passion, and the rage will build until it becomes overwhelming. Then you reach a point when you’re drained and you have to change the subject for your own benefit.

This can be seen right now in the world today. Think about the riots that are going on in Baltimore. Do you think people are going crazy because they have a deep love of crocheting afghans? No! They are acting out on their extreme hatred of xyz. There are people who do love crocheting, but it is highly unlikely that those people are going to impulsively band together to make an afghan that encircles the city with love, ponies, and rainbows. However, there are people that get angry and start spontaneously breaking other people’s stuff. Notice that they break other people’s stuff. Rioters don’t break their own windows and throw their TVs out into the street. That would totally break adherence to rioting convention.

Yes hate is a powerful thing, and it can bring you closer together. However, I would highly recommend that you focus on points 1 and 2, as they are much more productive and leave a feeling of peace and love rather than a feeling of a boiled soul.


They are many things that make this crazy, exciting, wonderful experience that we call life significant. However, it is our relationships with others and ourselves that we need to focus on if we are going to find true happiness. No man is an island. We must connect with others to fulfill our deepest needs. In doing this, we not only bring joy to ourselves, but we bring joy to others. Have a wonderful day.

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