Today, September 26th, I’m blessed with another year of life, and I feel grateful.
I no longer see this birthday as something to celebrate for myself, but rather as a reminder of all the grace that has brought me here.
I ’ve stumbled, I’ve fallen, I’ve struggled with major loss(mentally, physically, emotionally, and spiritually), heartbreak, and heavy burdens. In my darkest moments, there were times I wasn’t sure how I’d keep going.
Yet, here I stand—not because of my own strength alone, but because of the love, prayers, and support of others, and because God gave me just enough light to take the next step each day.
My journey has been far from perfect.
I’ve made mistakes, faced battles within myself, and walked through valleys and the dark caves I never thought I’d face.
However, I persevered & each trial has shaped me, strengthened me, and reminded me that life is not about what we accumulate—it’s about who we become, how we serve, and how we love along the way.
I’m humbled to be a father, a son, a nephew, a coach, a leader, and a man still learning every single day.
If you’ve ever spoken a kind word to me, lifted me when I was low, or simply thought of me in prayer, please know it has mattered more than I can ever express.
This birthday isn’t about me—it’s about gratitude for another chance to try again, to live with more love, and to be there for the people who matter most.
Once again, I am grateful for your prayers, your words of encouragement, or simply your kindness as I step into this next chapter.
Thank you
#coachraytraitz
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#birthday
#life
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
Warm Up
Jump rope warm up
2x
30:30
Singles
Side straddles
Split jumps/ scissors
Skier jumps
March
Single foot double jumps (right 1,2 – left 1,2)
Partner WOD
20 minute ping pong
6 burpees
10 double unders or 20 single under (jump rope)
4 burpees + 4 mountain climbers
10 double unders or 20 single under (jump rope)
2 burpees + 2 squat jumps
10 double unders or 20 single under (jump rope)
Warm Up
Combo activation #9
*With a strap/belt/band/PVC pipe/ broom stick
*10 OHS with a 5 second pause
*10 paces (steps) OH duck walk
5 downward dogs with 5 second pause (stretch shoulders and calves)
*10 OH lateral lunges
5 inchworm + cobra with a 5 second pause
WOD
Pull ups 30
KB squats 20
Dips 20
KBS 30
Sit ups 30
KB thruster 20
Walking lunges 30
KB SDPH 60