Event Information

Rest • Reset • Rebuild - Supporting the Mental, Emotional & Physical Wellness of First Responders

At Hook-A-Hero, we know first responders carry the weight of the job long after the shift ends. This wellness retreat offers a calm, supportive space to restore the nervous system, reconnect with yourself, and gain practical tools you can use on duty, at home, and in everyday life.

Franciscan Center - 3010 N. Perry Avenue, Tampa, Florida, USA
Full Day • Morning Only • Afternoon Only Options Available

8:30 AM – Check-In & Registration (Morning & Full-Day)
- Light refreshments
9:00 – 9:30 AM | Arrival & Morning Grounding
- Opening breathing exercise
- Intention setting
9:30 AM – 10:30 AM | Restorative Yoga Session
- Slow, accessible movements
- Stretching for tension release
- Guided relaxation
10:45 AM – 11:30 AM | Stress-Relief Workshop
- Understanding the stress cycle
- Simple down-regulation tools
- Practical daily micro-habits
11:30 AM - 1:00 PM - Lunch & Unstructured Relaxation
- Quiet outdoor seating encouraged
- Mindful eating pace

12:30 - Afternoon Only check in

1:00 PM – 1:45 PM | Sleep, Recovery & Energy Renewal Workshop (very valuable with FR who do shift work!)
- Why stress disrupts sleep
- Micro-habits for better rest
- Evening wind-down routines
- Breath and body techniques for sleep onset
2.00 PM – 2.45 PM | Deep Relaxation Meditation (Yoga Nidra)
- Guided body scan
- Nervous system downshifting
- Deep rest session
3.00 PM – 3.30 PM | Group Connection Activity | “What Helps Me Reset” Circle
- Light sharing
- Strength-focused conversation
- Supportive group atmosphere
3.30 PM - 4 PM | Closing Ritual
- Final calming breath
- One intention to carry forward, one thing you leave behind