"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
Warm Up
Agility complex
*Coach's choice run*
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
4 minute AMRAP
30 high knees
10 heavy banded rotations R/L
*3 minute rest period
Game:
4 minute AMRAP
Run/ prisoner step ups/ step ups
*3 minute rest period
Cash out:
4 minute AMRAP
5 burpees
20 DU or 35 taps
On September 20th, I will walk in Belmar, NJ for the Out of the Darkness Community Walk, joining thousands across the country to prevent suicide and bring hope to those affected by it.
This cause is deeply personal to me. I’ve endured some of the darkest seasons of my life — losing my business, my home, my marriage, and being separated from my children. I’ve fought silent battles with disordered eating, crushing financial stress, and the grief of losing my father — all while feeling the weight of loneliness pressing down on me.
And yet, I’m still here. I’ve learned that healing and strength come from connection, open conversation, movement, nutrition, and the relentless courage to keep going.
Dwelling on the past doesn’t bring growth — but hope, action, and support do.
That’s why on September 20th, I won’t just walk 3 miles.
🇺🇸 I will carry the American flag.
🏋🏽 I will wear a 45 pound weighted vest.
🛷 I will drag a 50 pound sled — strapped to my vest to symbolize the weight we all carry.
👕 And I will wear the names of every single donor on my shirt, so none of us walks alone.
This journey is bigger than me. It’s about showing the world that no one carries the weight alone.
I’ve set a fundraising goal of $3,000 — and I’m already on my way. Together, we can get there.
👉 Please help me reach this goal by clicking the “Donate” button on this page. Every donation, no matter the size, makes a difference. Every dollar funds the American Foundation for Suicide Prevention (AFSP) — providing research, education, advocacy, and support for survivors.
And here’s how you can multiply the impact:
💚 Donate if you haven’t already.
💛 If you’ve donated, share this page with 2 friends, family members, or coworkers and ask them to join us.
💚 Donate here: https://afspwalks.donordrive.com/participants/Coach-Ray-Traitz/donate
Thank you for your generosity, encouragement, and for walking beside me — in spirit or in person — as we fight for hope, healing, and life.
Coach Ray Traitz
Warm Up
Band warm up #2
3 x 10 reps
Seated band rows
Banded lunge with rotation (R/L)
Banded standing press
Dynamic walk
Bicycles
Banded diagonal wood chops
Walking lunge with Sampson
WOD
5 rounds of:
10 push up and over SB
10 SB ground to shoulder
10 SB bent over row
10 SB SDHP
5 SB shoulder to OH