A smiling firefighter in full gear sits on the front bumper of a red fire truck, with a residential street visible in the background.

Riles Cancer Foundation

LXCL:Athletes perform 30 alternating reverse lunges while holding a RAM Roller. This tests lower-body strength, balance, and endurance.

Zone 1 – Alternating Reverse Lunges (30 reps)

LXCL:A 500-meter row on a rowing ergometer challenges your cardiovascular fitness and pulling power.

Zone 2 – 500m Row

LXCL:Competitors complete 20 reps by either jumping or stepping over a 24-inch box.

Zone 3 – Box Jump/Step Overs (20 reps)

LXCL:Athletes perform medicine ball sit-ups instead of the wall-ball toss used in DEKA FIT.

Zone 4 – Medicine Ball Sit-Ups (25 reps)

LXCL:The SkiErg emphasizes upper-body endurance, core strength, and aerobic capacity.

Zone 5 – 500m SkiErg

LXCL:Athletes carry heavy kettlebells or implements for 100 meters, testing grip, core, and posture.

Zone 6 – Farmer's Carry (100m)

LXCL:A 25-calorie effort on an Assault-style air bike pushes heart rate and leg power.

Zone 7 – Air Bike (25 Calories)

LXCL:Competitors lift a heavy dead ball from the floor and throw it over one shoulder for 20 repetitions.

Zone 8 – Dead Ball Shoulder Overs (20 reps)

LXCL:The Tank uses magnetic resistance instead of weight plates, requiring powerful pushes and pulls.

Zone 9 – Tank Push/Pull (100m Total)

LXCL:The final station combines burpees with a RAM Roller, making it one of the toughest finishers in the event.

Zone 10 – Weighted Burpees (20 reps)

DEKA STRONG benefiting Riles Cancer Foundation 🎗️ Your sponsorship supports our work providing financial assistance, emotional support, and practical resources to firefighters and families facing cancer. Sponsor a Zone to Raise Awareness and Support Firefighters 🏅Sponsor funds support firefighters through. Your support directly assists firefighters and their families navigating a cancer diagnosis. Medical bills. Treatment costs. The everyday expenses that pile up when a family&#39;s protector is fighting for their life. We want to make sure no firefighter faces that alone.

Hi <span contenteditable="false" data-custom-variable="{{firstname}}" fr-original-class="fr-deletable styled-tag-chip" fr-original-style="" style="color: rgb(42, 42, 196); overflow-wrap: anywhere; -webkit-user-select: none; background-color: rgb(248, 248, 255); border: 1px solid rgb(191, 191, 255); border-radius: 4px; margin: 0px; padding: 1px 8px; font-size: 11px; display: inline-block; box-sizing: inherit;">First name, Thank you for supporting me and the Riles Cancer Foundation. Your generosity means so much&mdash;not only to me as I prepare to take on the DEKA STRONG challenge, but also to the individuals and families who are impacted by cancer. Every donation helps the Riles Cancer Foundation continue its mission of providing hope, support, and assistance to those facing one of life&#39;s toughest battles. As I push through each of the 10 DEKA zones, I&#39;ll be reminded that this challenge is about more than crossing a finish line. It&#39;s about honoring those who have fought cancer, supporting those who are fighting today, remembering those we&#39;ve lost, and helping ensure that no one has to face this journey alone. Thank you for believing in this mission and for standing beside me. Your encouragement and financial support inspire me to give my very best, and I am proud to compete knowing we&#39;re making a meaningful difference together. Together, we&#39;re stronger than cancer. Summer Howmanhowmansummer@bathsrus.com

DEKA STRONG benefiting Riles Cancer Foundation 🎗️ Your sponsorship supports our work providing financial assistance, emotional support, and practical resources to firefighters and families facing cancer. Sponsor a Zone to Raise Awareness and Support Firefighters 🏅Sponsor funds support firefighters through. Your support directly assists firefighters and their families navigating a cancer diagnosis. Medical bills. Treatment costs. The everyday expenses that pile up when a family's protector is fighting for their life. We want to make sure no firefighter faces that alone.