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node_modules
journal

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crash_course_socialism.md
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<!-- toc -->
- [Crash Course Socialism](#crash-course-socialism)
* [Surplus Value](#surplus-value)
* [History, and Human Nature](#history-and-human-nature)
* [Value](#value)
* [Risk](#risk)
* [Conformity](#conformity)
* [Democracy](#democracy)
* [Late Stage Capitalism](#late-stage-capitalism)
* [Defending the Status Quo](#defending-the-status-quo)
* [The State, and Revolution](#the-state-and-revolution)
* [The Communist Legacy](#the-communist-legacy)
* [The Communist Future](#the-communist-future)
* [FAQ](#faq)
- [Surplus Value](#surplus-value)
- [History, and Human Nature](#history-and-human-nature)
- [Value](#value)
- [Risk](#risk)
- [Conformity](#conformity)
- [Democracy](#democracy)
- [Late Stage Capitalism](#late-stage-capitalism)
- [Defending the Status Quo](#defending-the-status-quo)
- [The State, and Revolution](#the-state-and-revolution)
- [The Communist Legacy](#the-communist-legacy)
- [The Communist Future](#the-communist-future)
- [FAQ](#faq)
- [Media](#media)
* [Videos](#videos)
* [Literature](#literature)
+ [Audiobooks](#audiobooks)
+ [Modern introductory books](#modern-introductory-books)
+ [Essays/Introductions](#essaysintroductions)
+ [Marxist literature](#marxist-literature)
+ [Marxian economics](#marxian-economics)
+ [History books](#history-books)
+ [Psychology](#psychology)
+ [Fiction](#fiction)
* [Films](#films)
* [Documentaries](#documentaries)
* [Podcasts](#podcasts)
* [Channels](#channels)
- [Videos](#videos)
- [Literature](#literature)
- [Audiobooks](#audiobooks)
- [Modern introductory books](#modern-introductory-books)
- [Essays/Introductions](#essaysintroductions)
- [Marxist literature](#marxist-literature)
- [Marxian economics](#marxian-economics)
- [History books](#history-books)
- [Psychology](#psychology)
- [Fiction](#fiction)
- [Films](#films)
- [Documentaries](#documentaries)
- [Podcasts](#podcasts)
- [Channels](#channels)
- [Organizations](#organizations)
* [Parties / Groups](#parties--groups)
* [Online Communities](#online-communities)
- [Parties / Groups](#parties--groups)
- [Online Communities](#online-communities)
<!-- tocstop -->

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- [Full shroomtek guide](https://www.reddit.com/r/unclebens/comments/el1da3/part_1_how_mushrooms_and_mycelium_grow/)
- [Ready rice syringe inoculation](https://www.youtube.com/watch?v=1doXheZi-co)
- [Inoculation day (twist tek)](https://www.youtube.com/watch?v=HaPEVc5rDos)
- [Container fruiting](https://www.youtube.com/watch?v=Qbb7Wuaw2D4)
- [Spawn to bulk](https://www.youtube.com/watch?v=VUPeTDlDow0&t=2577)
- [Shoebox neglect tek](https://www.shroomery.org/forums/showflat.php/Number/26009662)

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# Chickpeas
- Soak 500g of chickpeas for 2 hours in water.
- Drain water, rinse.
- Soak in water overnight in fridge.
- Drain water, rinse, toss in baking soda.
- Let sit for 15m
- Drain, rinse.
- Put in a pot with double volume of water, and a cinnamon stick.
- Bring to boil uncovered, then skim off scum.
- Turn down to lowest heat, semi-cover pot, and cook for 45-90 minutes, until you can squish them between your fingers.
- Don't cook for too long, or they'll get mushy
- Drain water.
- Use or freeze them.

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# Dashi

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# Fried rice
## Epicurious recipe
### Ingredients
- Vegg
- Chopped white onion
- Chopped green onion
- Vmeat / cooked fibrous carb like broccoli / mushrooms (if dried soak for 15m, thinly sliced)
### Steps
- Make rice, dry out on cutting board, set aside at room temp for several hours.
- Pre-cook fibrous carbs like broccoli by steaming it for 3-5 m, set aside.
- Heat up wok with plenty of oil
- Cook vegg for a minute (20s), set aside
- Cook vmeat for a 30s - minute, set aside, adding any seasoning
- Cook chopped white onion, add seasoning
- With onion still in pot, oil smoking hot, add rice, not too much.
- Turn temp down to med-high, to avoid over-cooking
- Push a single layer of rice to cover entire surface area the wok and its sides, so it can fry.
- Once you hear popping, that means water is evaporating.
- Turn heat back up, add the rest of the ingredients back.
- Add black pepper, soy sauce to edge, optional sake / rice vinegar, and sesame oil.
- Add scallions

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# Lentils
- Add 1 cup lentils per 3 cups water.
- Boil
- Simmer for 20-30m until soft.

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# Middle eastern rice
## Ingredients
- 2 Cups Basmati or long grain rice
- .85 cup chicken stock
- 3 garlic cloves ( minced )
- 2 brown or spanish onions
- 2 plum tomatoes
- 2-3 black limes (loumi) or regular limes in a pinch
- 2 bay leaves
- 2 cardamom pods
- 2 cloves
- 1 green chili
- 4 Tbsp Lemon juice
- 2 Tbsp veg butter
- 2 Tbsp Veg oil
- 1.5 Tsp salt
- .75 Tsp ground turmeric
- .5 Tsp black pepper
### Options
- Peel limes and then use skins as loumi, and lime juice instead of lemon juice
## Recipe
- Wash rice until water runs clear
- Peel and dice onions
- Dice tomatoes
- Slice chili into small pieces
- Add butter and oil to pot on medium heat, wait till melted
- Add diced onion, minced garlic cloves
- Sautee for 5-7 minutes until onions have softened. Do not let brown.
- Add green chili and diced tomatoes, black limes, cardamom, cloves, turmeric, and bay leaves. Mix and cook for 3-5 minutes
- Add lemon / lime juice to pot, add just enough stock to barel cover the rice. Add water if necessary
- Turn heat up to high and boil.
- Cover with lid. Lower heat to 2nd lowest setting.
- Steam for 20 minutes
- Remove lid, fluff rice with fork, put lid back on, wait 2 minutes, then its ready to serve.

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# Milkshake
## Ingredients
- 2.24 ratio: grams of milk to grams of ice cream
- Or 1/3rd cup of whole milk (78g) to 175 grams of ice cream

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# Uncle bens mushroom guide
## Full guide
- [Original uncle ben tek guide](https://www.reddit.com/r/unclebens/comments/el1da3/part_1_how_mushrooms_and_mycelium_grow/)
## Inoculation day
- [Inoculation day (twist tek)](https://www.youtube.com/watch?v=HaPEVc5rDos)
## Spawning to Bulk
- [Spawn to bulk](https://www.youtube.com/watch?v=VUPeTDlDow0&t=2577)
- [Shoebox neglect tek](https://www.shroomery.org/forums/showflat.php/Number/26009662)

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# Roasted potatoes
- Boil water, add 2 tbsp of salt and half tsp of baking soda
- Boil potatoes for 10 m.
- Heat oven to 450f
- Cook 5 tbsp olive oil, 3 minced garlic cloves, rosemary, and black pepper, for 3 m
- Drain potatoes for 1m, transfer to bowl, add only oil (not the leftover garlic and rosemary). Cover bowl with metal lid and shake vigorously.
- Bake for 20m, flip, and bake for 30m more, until crispy.
- Add rest of garlic and rosemary, add some salt, serve.

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# Seasoned Fries
New recipe: https://www.seriouseats.com/perfect-french-fries-recipe
## Ingredients
- 3 lb or more of 1/4th cut inch fries
- 2 tbsp white vinegar
- 2 tbsp salt
## Recipe
- Put all 3 ingredients in a saucepan, covering with cold water.
- Boil for 5-10m, until soft but not breaking apart.
- Drain and spread on a paper towel–lined rimmed baking sheet. Dry for 5 minutes. Put in bowl.
- Deep fry in 400F oil in big batches for 1m only. Put back on baking sheet when done.
- Allow them to cool for 30m, or freeze them for up to 2 months.
- Deep fry them for 3.5m in small batches. Salt immediately.
# Old recipe
## Fry part
- Cut 1cm or 1/2 inch width

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# Sourdough Bread
## Ingredients
### For the leaven:
- 1 Tablespoon sourdough starter
- 75g bread flour
- 75g water
### For the dough
- 14g salt + 50g water
- 475g water
- 700g bread flour
- 2 cast iron pots
## Instructions
- The night before, combine all the ingredients of the leaven, and mix to form a thick batter. Place in a large bowl and cover overnight.
- Combine 14g salt and 50g of water in a small bowl, mix, and set aside.
- Pour 475g of water into the leaven, breaking up the clumps.
- Add the 700g of flour to the leaven, mixing until you see no more dry flour, and have a shaggy dough.
- Cover the bowl and rest for 2.5 hours.
- Pour the salt-water into the bowl, pinching and squeezing into the dough.
- Fold the dough by lifting it up, pulling it over, then rotating the bowl 90°. Fold it 4 times (rotating 4 times). Repeat these 4 folds every 20 minutes, 6 times, 2 hours total.
- Let the dough rise another 30 minutes.
- Sprinkle some flour on the counter, pour the dough onto it, and split into two equal loaves with a bench scraper.
- Work these into rounds by "turning left while driving", and place them on the counter, covered.
- Let rise for 2.5 hours.
- Work them into rounds again.
- Score the tops of the loaves with a knife, a cross works.
- Heat oven to 500°.
- Put covered pots into oven, cook for 25 minutes.
- Turn heat down to 450°, cook for another 15 minutes.
- Take out pots and remove the tops, then place back in and bake for another 15-25 minutes.
- Remove them from the pots with a spatula, and set to cool for at least 15 minutes.
[Preppy Kitchen Sourdough Bread Recipe](https://preppykitchen.com/sourdough-bread/), [video](https://www.youtube.com/watch?v=DiI-1PF_Mr0)

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# Tortillas
- Make sure masa and water mix is pretty wet, wait for 30m.
- Cook first side for 30 to 45 seconds.
- Flip and cook second side for 1 minute.
- Flip and press once or twice with a spatula until tortilla puffs up slightly.
- Cook for 30 seconds more.
- Flip one last time and cook for 5 to 10 seconds.

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# Vegan chicken
[EdgyVeg Best Vegan Chicken Recipe](https://www.theedgyveg.com/2020/08/04/vegan-chicken/)

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# Vegan Steak
[ItDoesntTasteLikeChicken Vegan Seitan Steak recipe](https://itdoesnttastelikechicken.com/vegan-seitan-steak/)

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# Yogurt
## Ingredients
- Gallon of Milk
- Half a cup of other yogurt
- Thermometer
- Cheese cloth
- Straining bowl
## Instructions
1. Sanitize pot, spoon, thermometer, bowl, lids, with boiling water.
2. Heat a gallon of milk to 200°.
3. Cool quickly to 115°, using ice bath in the sink.
4. Combine a half a cup of yogurt, and pour in the heated milk into the cup, stirring. Put back into large pot after mixed.
5. Put in oven overnight with pot lid on, wrap with rags.
6. In the morning, strain in a large colander in the fridge, cheese cloth on top, with a bowl under it. Empty the bowl every hour for 4 hours. Wait a total of 12 hours.

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<!-- toc -->
- [Socialism FAQ](#socialism-faq)
* [Didn't communism fail? It works in theory but not in practice.](#didnt-communism-fail-it-works-in-theory-but-not-in-practice)
* [What about human nature?](#what-about-human-nature)
* [Schools of thought](#schools-of-thought)
* [On Ultra-leftism / Left-Communism](#on-ultra-leftism--left-communism)
* [Did economic planning work?](#did-economic-planning-work)
* [Who would sweep the floors under communism?](#who-would-sweep-the-floors-under-communism)
* [What about cooperatives?](#what-about-cooperatives)
* [What about democracy? Can't voting fix our problems?](#what-about-democracy-cant-voting-fix-our-problems)
* [Pacifism and Violence](#pacifism-and-violence)
* [What would X be like under communism?](#what-would-x-be-like-under-communism)
* [On Economics and Sociology](#on-economics-and-sociology)
* [On Nationalism and Internationalism](#on-nationalism-and-internationalism)
* [On Women's Liberation](#on-womens-liberation)
+ [The Sex Trade, Prostitution, and Porn](#the-sex-trade-prostitution-and-porn)
* [On Race and Class](#on-race-and-class)
* [On Decolonization](#on-decolonization)
* [On Unequal Exchange](#on-unequal-exchange)
* [On Guns / Firearms / Violence](#on-guns--firearms--violence)
* [On Capitalism](#on-capitalism)
* [On Liberalism](#on-liberalism)
* [On Leninism](#on-leninism)
+ [Further reading](#further-reading)
* [On Trotskyism](#on-trotskyism)
* [On India](#on-india)
* [On the USSR](#on-the-ussr)
+ [Did the Soviet Union repress and kill millions of people?](#did-the-soviet-union-repress-and-kill-millions-of-people)
+ [Did the Soviet Union and the Warsaw pact nations have functioning democracies?](#did-the-soviet-union-and-the-warsaw-pact-nations-have-functioning-democracies)
+ [Was Soviet Socialism an economic failure?](#was-soviet-socialism-an-economic-failure)
+ [Did the citizens of the Soviet Union dislike their government?](#did-the-citizens-of-the-soviet-union-dislike-their-government)
+ [Further reading](#further-reading-1)
* [On Mao, Maoism, and Marxism-Leninism-Maoism, and the PRC](#on-mao-maoism-and-marxism-leninism-maoism-and-the-prc)
+ [Is China State Capitalist?](#is-china-state-capitalist)
+ [Is China a Democracy?](#is-china-a-democracy)
+ [Workers rights](#workers-rights)
+ [Is China destroying the environment?](#is-china-destroying-the-environment)
+ [Is China Imperialist?](#is-china-imperialist)
+ [Is China anti-LGBT / Homophobic / anti-feminist?](#is-china-anti-lgbt--homophobic--anti-feminist)
+ [What about the Hong Kong protests?](#what-about-the-hong-kong-protests)
+ [What about China spying on its own people?](#what-about-china-spying-on-its-own-people)
+ [What's going on with the Uyghurs?](#whats-going-on-with-the-uyghurs)
+ [What about the Falun Gong?](#what-about-the-falun-gong)
+ [What about the Tiananmen square massacre?](#what-about-the-tiananmen-square-massacre)
+ [What is Radio Free Asia?](#what-is-radio-free-asia)
+ [Did Mao kill millions of people?](#did-mao-kill-millions-of-people)
+ [Was the PRC a totalitarian dictatorship?](#was-the-prc-a-totalitarian-dictatorship)
* [On the German Democratic Republic (GDR)](#on-the-german-democratic-republic-gdr)
* [On Cuba](#on-cuba)
+ [Was Che a murderer and/or a racist?](#was-che-a-murderer-andor-a-racist)
+ [Is Cuba a functioning democracy or a terrible place to live?](#is-cuba-a-functioning-democracy-or-a-terrible-place-to-live)
* [On North Korea / the DPRK](#on-north-korea--the-dprk)
+ [Do North Koreans believe in unicorns and think Kim Jong-Un is immortal?](#do-north-koreans-believe-in-unicorns-and-think-kim-jong-un-is-immortal)
+ [Is the DPRK a Fascist Monarchy?](#is-the-dprk-a-fascist-monarchy)
+ [Further reading](#further-reading-2)
* [On Venezuela](#on-venezuela)
* [People](#people)
+ [Whats so bad about Elon Musk?](#whats-so-bad-about-elon-musk)
+ [Whats so bad about Bill Gates?](#whats-so-bad-about-bill-gates)
+ [What's so bad about George Orwell?](#whats-so-bad-about-george-orwell)
+ [John McCain](#john-mccain)
+ [What about the new atheists? (Sam Harris, Richard Dawkins, Christopher Hitchens)](#what-about-the-new-atheists-sam-harris-richard-dawkins-christopher-hitchens)
+ [Gandhi](#gandhi)
+ [Noam Chomsky](#noam-chomsky)
+ [What's wrong with Bernie Sanders?](#whats-wrong-with-bernie-sanders)
+ [What's wrong with Alexandria Ocasio-Cortez?](#whats-wrong-with-alexandria-ocasio-cortez)
- [Didn't communism fail? It works in theory but not in practice.](#didnt-communism-fail-it-works-in-theory-but-not-in-practice)
- [What about human nature?](#what-about-human-nature)
- [Schools of thought](#schools-of-thought)
- [On Ultra-leftism / Left-Communism](#on-ultra-leftism--left-communism)
- [Did economic planning work?](#did-economic-planning-work)
- [Who would sweep the floors under communism?](#who-would-sweep-the-floors-under-communism)
- [What about cooperatives?](#what-about-cooperatives)
- [What about democracy? Can't voting fix our problems?](#what-about-democracy-cant-voting-fix-our-problems)
- [Pacifism and Violence](#pacifism-and-violence)
- [What would X be like under communism?](#what-would-x-be-like-under-communism)
- [On Economics and Sociology](#on-economics-and-sociology)
- [On Nationalism and Internationalism](#on-nationalism-and-internationalism)
- [On Women's Liberation](#on-womens-liberation)
- [The Sex Trade, Prostitution, and Porn](#the-sex-trade-prostitution-and-porn)
- [On Race and Class](#on-race-and-class)
- [On Decolonization](#on-decolonization)
- [On Unequal Exchange](#on-unequal-exchange)
- [On Guns / Firearms / Violence](#on-guns--firearms--violence)
- [On Capitalism](#on-capitalism)
- [On Liberalism](#on-liberalism)
- [On Leninism](#on-leninism)
- [Further reading](#further-reading)
- [On Trotskyism](#on-trotskyism)
- [On India](#on-india)
- [On the USSR](#on-the-ussr)
- [Did the Soviet Union repress and kill millions of people?](#did-the-soviet-union-repress-and-kill-millions-of-people)
- [Did the Soviet Union and the Warsaw pact nations have functioning democracies?](#did-the-soviet-union-and-the-warsaw-pact-nations-have-functioning-democracies)
- [Was Soviet Socialism an economic failure?](#was-soviet-socialism-an-economic-failure)
- [Did the citizens of the Soviet Union dislike their government?](#did-the-citizens-of-the-soviet-union-dislike-their-government)
- [Further reading](#further-reading-1)
- [On Mao, Maoism, and Marxism-Leninism-Maoism, and the PRC](#on-mao-maoism-and-marxism-leninism-maoism-and-the-prc)
- [Is China State Capitalist?](#is-china-state-capitalist)
- [Is China a Democracy?](#is-china-a-democracy)
- [Workers rights](#workers-rights)
- [Is China destroying the environment?](#is-china-destroying-the-environment)
- [Is China Imperialist?](#is-china-imperialist)
- [Is China anti-LGBT / Homophobic / anti-feminist?](#is-china-anti-lgbt--homophobic--anti-feminist)
- [What about the Hong Kong protests?](#what-about-the-hong-kong-protests)
- [What about China spying on its own people?](#what-about-china-spying-on-its-own-people)
- [What's going on with the Uyghurs?](#whats-going-on-with-the-uyghurs)
- [What about the Falun Gong?](#what-about-the-falun-gong)
- [What about the Tiananmen square massacre?](#what-about-the-tiananmen-square-massacre)
- [What is Radio Free Asia?](#what-is-radio-free-asia)
- [Did Mao kill millions of people?](#did-mao-kill-millions-of-people)
- [Was the PRC a totalitarian dictatorship?](#was-the-prc-a-totalitarian-dictatorship)
- [On the German Democratic Republic (GDR)](#on-the-german-democratic-republic-gdr)
- [On Cuba](#on-cuba)
- [Was Che a murderer and/or a racist?](#was-che-a-murderer-andor-a-racist)
- [Is Cuba a functioning democracy or a terrible place to live?](#is-cuba-a-functioning-democracy-or-a-terrible-place-to-live)
- [On North Korea / the DPRK](#on-north-korea--the-dprk)
- [Do North Koreans believe in unicorns and think Kim Jong-Un is immortal?](#do-north-koreans-believe-in-unicorns-and-think-kim-jong-un-is-immortal)
- [Is the DPRK a Fascist Monarchy?](#is-the-dprk-a-fascist-monarchy)
- [Further reading](#further-reading-2)
- [On Venezuela](#on-venezuela)
- [People](#people)
- [Whats so bad about Elon Musk?](#whats-so-bad-about-elon-musk)
- [Whats so bad about Bill Gates?](#whats-so-bad-about-bill-gates)
- [What's so bad about George Orwell?](#whats-so-bad-about-george-orwell)
- [John McCain](#john-mccain)
- [What about the new atheists? (Sam Harris, Richard Dawkins, Christopher Hitchens)](#what-about-the-new-atheists-sam-harris-richard-dawkins-christopher-hitchens)
- [Gandhi](#gandhi)
- [Noam Chomsky](#noam-chomsky)
- [What's wrong with Bernie Sanders?](#whats-wrong-with-bernie-sanders)
- [What's wrong with Alexandria Ocasio-Cortez?](#whats-wrong-with-alexandria-ocasio-cortez)
- [Imperialism](#imperialism)
- [Domestic issues](#domestic-issues)
- [She's a democrat, not a socialist.](#shes-a-democrat-not-a-socialist)
+ [What's wrong with Elizabeth Warren?](#whats-wrong-with-elizabeth-warren)
+ [Kamala Harris](#kamala-harris)
+ [Pete Buttigieg](#pete-buttigieg)
+ [Joe Biden](#joe-biden)
+ [Greta Thunberg](#greta-thunberg)
+ [Slavoj Zizek](#slavoj-zizek)
+ [What's wrong with Barack Obama?](#whats-wrong-with-barack-obama)
- [What's wrong with Elizabeth Warren?](#whats-wrong-with-elizabeth-warren)
- [Kamala Harris](#kamala-harris)
- [Pete Buttigieg](#pete-buttigieg)
- [Joe Biden](#joe-biden)
- [Greta Thunberg](#greta-thunberg)
- [Slavoj Zizek](#slavoj-zizek)
- [What's wrong with Barack Obama?](#whats-wrong-with-barack-obama)
- [Imperialism](#imperialism-1)
- [Empowering Finance Capital](#empowering-finance-capital)
- [Mass Imprisonment](#mass-imprisonment)
- [Mass surveillance](#mass-surveillance)
- [More](#more)
+ [Ruth Bader Ginsburg](#ruth-bader-ginsburg)
- [Ruth Bader Ginsburg](#ruth-bader-ginsburg)
- [Native peoples, immigrants, and treatment of minorities.](#native-peoples-immigrants-and-treatment-of-minorities)
- [Law and Order](#law-and-order)
- [Others](#others)
+ [Others](#others-1)
* [Other Topics](#other-topics)
+ [Why are socialists against bitcoin mining?](#why-are-socialists-against-bitcoin-mining)
+ [Did atom bombs really end WW2?](#did-atom-bombs-really-end-ww2)
+ [What about overpopulation / unsustainability?](#what-about-overpopulation--unsustainability)
+ [Why don't socialists support a UBI / Universal Basic income?](#why-dont-socialists-support-a-ubi--universal-basic-income)
+ [DSA / Jacobin](#dsa--jacobin)
+ [VaushV](#vaushv)
+ [Buddhism](#buddhism)
+ [/r/MoreTankieChapo](#rmoretankiechapo)
+ [Amnesty International](#amnesty-international)
+ [Ukraine (post maidan)](#ukraine-post-maidan)
+ [Others](#others-2)
- [Others](#others-1)
- [Other Topics](#other-topics)
- [Why are socialists against bitcoin mining?](#why-are-socialists-against-bitcoin-mining)
- [Did atom bombs really end WW2?](#did-atom-bombs-really-end-ww2)
- [What about overpopulation / unsustainability?](#what-about-overpopulation--unsustainability)
- [Why don't socialists support a UBI / Universal Basic income?](#why-dont-socialists-support-a-ubi--universal-basic-income)
- [DSA / Jacobin](#dsa--jacobin)
- [VaushV](#vaushv)
- [Buddhism](#buddhism)
- [/r/MoreTankieChapo](#rmoretankiechapo)
- [Amnesty International](#amnesty-international)
- [Ukraine (post maidan)](#ukraine-post-maidan)
- [Others](#others-2)
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33
us_atrocities.md
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@ -9,23 +9,23 @@ _Definition: An extremely wicked or cruel act, typically one involving physical
<!-- toc -->
- [Imperialism](#imperialism)
* [Middle East](#middle-east)
* [Western hemisphere](#western-hemisphere)
* [Africa](#africa)
* [Asia](#asia)
* [Europe](#europe)
- [Middle East](#middle-east)
- [Western hemisphere](#western-hemisphere)
- [Africa](#africa)
- [Asia](#asia)
- [Europe](#europe)
- [Internal Repression](#internal-repression)
* [Native Americans](#native-americans)
* [Black people](#black-people)
* [Latinos](#latinos)
* [Asians](#asians)
* [LGBTQ People](#lgbtq-people)
* [Women](#women)
* [Workers and the Poor](#workers-and-the-poor)
* [Children](#children)
* [Prisoners](#prisoners)
* [Religious minorities](#religious-minorities)
* [Pervasive](#pervasive)
- [Native Americans](#native-americans)
- [Black people](#black-people)
- [Latinos](#latinos)
- [Asians](#asians)
- [LGBTQ People](#lgbtq-people)
- [Women](#women)
- [Workers and the Poor](#workers-and-the-poor)
- [Children](#children)
- [Prisoners](#prisoners)
- [Religious minorities](#religious-minorities)
- [Pervasive](#pervasive)
- [Sources / Starting points](#sources--starting-points)
<!-- tocstop -->
@ -189,6 +189,7 @@ Notes :
- US Troops killed between 347 and 504 unarmed civilians, including women, children, and infants, in South Vietnam on March, 1968, in the [My Lai Massacre](https://en.wikipedia.org/wiki/My_Lai_Massacre). Some of the women were gang-raped and their bodies mutilated. Soldiers set fire to huts, waiting for civilians to come out so they could shoot them. For 30 years, the three US servicemen who tried to halt the massacre and rescue the hiding civilians were shunned and denounced as traitors, even by congressmen. [1](https://en.wikipedia.org/wiki/My_Lai_Massacre)
- In 1967, the CIA helped South Vietnamese agents identify and then murder alleged Viet Cong leaders operating in villages, in the [Phoenix Program](https://en.wikipedia.org/wiki/Phoenix_Program). By 1972, Phoenix operatives had executed between 26,000 and 41,000 suspected NLF operatives, informants and supporters.[1](https://en.wikipedia.org/wiki/Phoenix_Program)
- In 1965, The [CIA overthrew](https://en.wikipedia.org/wiki/CIA_activities_in_Indonesia) the democratically elected Indonesian leader [Sukarno](https://en.wikipedia.org/wiki/Sukarno) with a military coup. The CIA had been trying to eliminate Sukarno since 1957, using everything from attempted assassination to sexual intrigue, for nothing more than his declaring neutrality in the Cold War. His successor, [General Suharto](https://en.wikipedia.org/wiki/Suharto), aided by the CIA, massacred between 500,000 to 1 million civilians accused of being communist, in the [Indonesian mass killings of 1965-66](https://en.wikipedia.org/wiki/Indonesian_mass_killings_of_1965%E2%80%931966#Foreign_involvement). The US continued to support Suharto throughout the 70s, supplying weapons and planes.
- Between 1964 and 1973, American pilots flew 580,000 attack sorties over [Laos, an average of one planeload of bombs every eight minutes for almost a decade.](https://www.theguardian.com/global-development/2023/apr/27/i-dont-want-more-children-to-suffer-what-i-did-the-50-year-fight-to-clear-us-bombs-from-laos) By the time the last US bombs fell in April 1973, a total of 2,093,100 tonnes of ordnance had rained down on this neutral country. To this day, Laos, a country of just 7 million people, retains the dubious accolade of being the most heavily bombed country in the world per capita.
- From the 1960s onward, the US supported Filipino dictator [Ferdinand Marcos](https://en.wikipedia.org/wiki/Ferdinand_Marcos). The US provided hundreds of millions of dollars in aid, which was crucial in buttressing Marcos's rule over the years. The estimated number of persons that were executed and disappeared under President Fernando Marcos was over 100,000. After fleeing to hawaii, marco was suceeded by the widow of an opponent he assasinated, [Corazon aquino](https://en.wikipedia.org/wiki/Corazon_Aquino). [1](https://en.wikipedia.org/wiki/Ferdinand_Marcos)
- Starting in 1957, in the wake of the US-backed [First Indochina War](https://en.wikipedia.org/wiki/First_Indochina_War), The CIA carries out approximately one coup per year trying to nullify Laos’ democratic elections, specifically targeting the [Pathet Lao](https://en.wikipedia.org/wiki/Pathet_Lao), a leftist group with enough popular support to be a member of any coalition government, and perpetuating the [20 year Laotian civil war](https://en.wikipedia.org/wiki/Laotian_Civil_War). In the late 50s, the CIA even creates an "Armee Clandestine" of Asian mercenaries to attack the Pathet Lao. After the CIA’s army suffers numerous defeats, the U.S. drops more bombs on Laos than all the U.S. bombs dropped in World War II. A quarter of all Laotians will eventually become refugees, many living in caves. This was later called a “secret war,” since it occurred at the same time as the Vietnam War, but got little press. Hundreds of thousands were killed.[1](https://en.wikipedia.org/wiki/Laotian_Civil_War)
- In 1955, the CIA provided explosives, and aided KMT agents in an [assassination attempt](https://en.wikipedia.org/wiki/Kashmir_Princess) against the Chinese Premier, Zhou Enlai. KMT agents placed a time-bomb on the Air India aircraft, [Kashmir Princess](https://en.wikipedia.org/wiki/Kashmir_Princess), which Zhou was supposed to take on his way to the [Bandung Conference](https://en.wikipedia.org/wiki/Bandung_Conference), an anti-imperialist meeting of Asian and African states, but he changed his travel plans at the last minute. Henry Kissinger denied US involvement, even though remains of a US detonator were found. 16 people were killed. [1](https://en.wikipedia.org/wiki/Kashmir_Princess)

70
workout_routine.md
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@ -1,37 +1,44 @@
# Current workout routine
# Workout routine
## Week
| Day | Workout | Time |
| ----- | --------------------------------------------- | ---- |
| Mon | Full Body (Lower + Arms + Core + Cardio) | 40m |
| Tues | Rest | |
| Wed | Rest | |
| Thurs | Full Body (Chest + Core + Shoulders + Cardio) | 40m |
| Fri | Rest | |
Do abs, stretching, and posture everyday (5m)
Order: Chest, Legs, Arms, Cardio / Core, Posture
Don't do more than 45m per day.
| Day | Workout | Time |
| ----- | ------- | ---- |
| Mon | Cardio | 15m |
| Tues | Chest | 20m |
| Wed | Rest | |
| Thurs | Cardio | 15m |
| Fri | Arms | 20m |
## Equipment
- Dumbbell set, at least 2 pairs of handles
- Yoga mat
- Pillow
- A fitness tracker that can track your PAI (Set it to continuously monitor your heart rate).
- A fitness tracker that can track your PAI (Set it to continuously monitor your heart rate). A xiaomi band 7 costs ~30 USD as of 2023.
### PAI
## PAI
[PAI (Personal Activity Intelligence)](https://www.ntnu.edu/cerg/personal-activity-intelligence) is a proven metric, based on your heart rate, that can increase your life expectancy by up to 8 years. You can do HIIT workouts, or other intensive cardio to get up to 100 PAI per week.
[PAI (Personal Activity Intelligence)](https://www.ntnu.edu/cerg/personal-activity-intelligence) is a proven metric, based on your heart rate, that can increase your life expectancy by up to 8 years. You can do HIIT workouts, sprint interval (SIT) training, or other intensive cardio to get up to 100 PAI per week.
Use a fitness tracker that can track PAI (currently only xiaomi and amazfit)
## Extras
## Workout Videos
Use the android app XPlayer, a video player you can mute, so I can listen to audiobooks / music while I work out.
Use the android app XPlayer, a video player you can mute. You can then listen to audiobooks / music while you follow along with workout videos.
## Videos
### Cardio
- [Dr. Eric Berg - sprint interval training](https://www.youtube.com/watch?v=_eB3z1mhlBw) . [Studies](https://runrepeat.com/sprint-interval-training)
- Do 15-30s minute all-out sprint, 2m rest, 4 times in a session. Twice per week. (10m total) [Guide.](https://experiencelife.lifetime.life/article/the-beginners-guide-to-sprint-interval-training/)
- [FitnessBlender - 20 min Brutal HIIT Ladder Workout](https://www.youtube.com/watch?v=cZnsLVArIt8)
### Abs
- [Jeff nippard best 3 ab exercises](https://www.youtube.com/watch?v=2RrGnjxSsiA)
- [Athlean X - 2 best ab exercises](https://www.youtube.com/watch?v=HhXl6NAxUAo)
### Chest
@ -43,37 +50,20 @@ Use the android app XPlayer, a video player you can mute, so I can listen to aud
- [Fraser Wilson - 15 min arm workout](https://www.youtube.com/watch?v=UY6-JzdnHUM)
- [Fraser Wilson - 20 min dumbell arms](https://www.youtube.com/watch?v=nzwU9RR6l2w)
### Back
- [MiDaSMVMT - 15 min Dumbbell back](https://www.youtube.com/watch?v=QjzlUcjsRLs)
### Shoulders
- [MiDaSMVMT - 15 min shoulders and traps](https://www.youtube.com/watch?v=QQ5kX8BBmw4)
### Lower
- [FitnessBlender - 30 min dumbbell squats and deadlifts](https://www.youtube.com/watch?v=R0FxMguetIw)
- [Juice & Toya - 20 min lower body dumbell workout](https://www.youtube.com/watch?v=_PRk8DH2_mY)
- [Fraser Wilson - 20 min home leg workout](https://www.youtube.com/watch?v=-wg9g9Uxomg)
### Cardio / abs
- [FitnessBlender - 20 min Brutal HIIT Ladder Workout](https://www.youtube.com/watch?v=cZnsLVArIt8)
- [Jeff nippard best 3 ab exercises](https://www.youtube.com/watch?v=2RrGnjxSsiA)
- [Fraser Wilson - 20 min Dumbell abs](https://www.youtube.com/watch?v=n9HcNA2AXnQ)
### Posture / corrective
### Posture / Stretching
- [Jeremy Ethier / GjustLink - Follow-along 12 min posture routine ](https://www.youtube.com/watch?v=oV67sCZwBuc)
### Dieting
- [Intermittent Fasting - the science and benefits](https://www.youtube.com/watch?v=7nJgHBbEgsE)
- [Jeff Nippard - The smartest way to get lean](https://www.youtube.com/watch?v=d8V9ZaSq9Oc)
### Stretching
- [Dr. Berg - knee pain](https://www.youtube.com/watch?v=1NF6XAJq7KE)
- [Tone and tighten - Knee pain.](https://www.youtube.com/watch?v=ikt6NME0k9E)
- [Doctor Jo - Knee pain](https://www.youtube.com/watch?v=UW8UWZ2gvd0)
### Dieting
- [Dr. Fung - Intermittent Fasting - the science and benefits](https://www.youtube.com/watch?v=7nJgHBbEgsE)
- [Jeff Nippard - The smartest way to get lean](https://www.youtube.com/watch?v=d8V9ZaSq9Oc)