withdrawal options with out a paper trail

My story is that I have not made a deposit or withdrawal since 2005...

The best way is through a bitcoin withdrawal with Heritage. You have to make a deposit through bitcoin though before you can withdrawal through bitcoin. I heard their new bitcoin deposits/payouts are seamless. 

so basically I am converting their funds into another currency...

Bovada offers 1 free hard paper check per month. I honestly think its your best bet. Financial institutions shouldn't hassle you much over it since its well under 10k. I don't know what kind of advice your "banking friend" is giving you. 

Another thing, that $10k rule that you're worried about only applies to cash deposits. Check deposits are fine regardless of the amount. Normal people especially business owners deposit checks all the time for over $10k, it doesnt send out flags. Only cash deposits send out flags. Trust me, your bank is not going to say anything to the govt if you deposit checks.  

Isn't that ankles behind ears? You're the expert. Other than when you are "airing".

Bovada won't do checks of $3,000 anyways, so you're good there.  I've had good luck with bovada checks and credit to cc (if you're eligible).  Check is usually on my doorstep within 48-72 hours.

Check cashing places sound easy but is probably your worst option.  Most won't do international checks, won't do over $500, and even if they do they will photo copy your drivers license, get your fingerprint, and probably require a second form of ID. 

Moneygram is your only truely papertrial free option, but even that isn't the case if you are considered a "unusual transaction".  In that case they will ask for your social and other background information to process your transaction. And that's really the number you want to avoid having to give up.