do you use free click exchanges

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i use them alot. i have about 20 different sies that i do it on. i was wondering how many others take advantage of them. the ones i do are 1:1 or 5:4. there is a full list of them on www.signmeup1.blogspot.com i have gotten some good referrals from using them too. what sites do you use? do you just skip them and not mess wth them? do you consider them to be a waist of time?