The CF Exchange Zone

Coach Ford joins the podcast to talk about the progress of the season. Gerry O recap- spoiler alert: 136 years of school records were broken (according to Coach Groover). 116 years (according to Coach Motell).

Extended episode that breaks down the Waverly dual meet as well as dual meet strategy in general including lots of Track insight. Some athletes doing big things and exciting meets in the near future! Our amazing parents get a shout out too!

Our first release of our weekly episodes for the 2025 season. Groove and Motell breakdown the first few weeks of practice as well as the first couple meets of the season. School records are on notice.

Check out our latest episode with Ethan, JJ, and Mari shouting out some of our athletes and talking about our program philosophy!

Motell and Groover break down the beginning of the 2024 season and answer some listener questions

We are back after our hiatus! Coaches recap the first few weeks of practice as and the Rotary Relays as well as preview the upcoming week!

Captains Lexi Scott and Grace Harkness kick off the episode as captains Tommy Hillis, Connor Little, and Conway Mallory anchor the show. Don't miss our captains talk about the first part of the season.

Coach Motell and Coach Groover recap the last couple weeks including tonight's rivalry showdown where both the girls and boys took down Chenango Valley!

Coaches Motell, Ford, and Groover recap the beginning of the season as well as previewing our upcoming week

Kathryn and TK join the podcast to catch everyone up after our three week hiatus from recording

Quinn sirgany is back on the podcast to recap Baldwinsville and talk about our training week!

TK, Lucas, and Kathryn join the podcast to round out our captains recap of the first 3 weeks!

1/2 of our captains, Alaina, Quinn, and Aubrey give an update on the first 3 weeks of the season so far.

Groove is joined by hall of famer Emily Lowe to discuss the sectional championship and breakdown the state meet. They also break down some of the challenges of distance running in this 59 minute episode (and still didn't cover everything on the agenda).

Groove and Motell breakdown the class meet and highlight some things to look for at state quals!

Groove and Motell breakdown the class meet with the released seed sheets

Groove and Motell outline some of the lineup decisions and considerations leading into the Class Championship

Groove and Motell recap the last 2 weeks and highlight some STAC performances including the girls finishing 2nd overall

Doc G and Groove breakdown the golden bear invite as well as discuss mindset

Groove is joined by two special guests to discuss the last week's highlights at the Owego dual and Quinney Invitational. Controversy ensues during the pizza draft

Groove and motell recap the rotary relays and talk about the exciting part of the season about to get underway

Groove and Motell talk about the first three weeks of practice as well as the NY/PA invite and the Norwich dual. This was at the end of a 16 hour day so admittedly not our sharpest episode but still worth a listen!

Joined by some special guests!

An in depth look into the process abs overall program philosophy as well as a sectional race recap!

Groove and Motell recap the past week and start to look at Sectionals

Motell and Groove recap the week and dive into more Cross Country 101

Groove and Motell go over some basic XC 101 in the first half of the episode and then in the second half Pipher and Brendan give a seasonal update.

The captains recap the first part of the season!

Groove and Motell recap the different event areas and preview the 2022 season!

Sheehan, Motell, and Groove reveal the end of the year awards! Stay on the look out for our end of the year team recap which will be released in the next couple of days

Groove and Motell breakdown the show case meet and explain the chaos that went into the lineup and preparation!

Groove and Sheehan preview the showcase meet. 2K Steeple- Quinn, 1500- Pipher, 800- Pipher, 4x1- Alaina, Alyssa, Audra, Gianna. Triple Jump- Gianna, Pole Vault- Lauren

Groove is joined by head coach Jason Motell to give a technical breakdown of team scoring and team goal setting pertaining to this Covid year and normal years. We dive into what transpired at the Class meet from a team scoring standpoint and highlight individual performances

Groove and Sheehan give instantly reactions from the Class meet from a surprise studio!

Groove and Sheehan recap the last two dual meets and celebrate the first girls divisional championship since 2007. Pipher Reid sets another school record, there is a food draft debacle at practice, and Groove and Sheehan predict career points for athletes

Groove and Sheehan recap an eventful week and set up the next phase of the season. Coach Jim Cerra comes to Forks for a Forks vs. Vestal showdown this week

Groove and Sheehan recap the double dual with Corning and Norwich as highlighting some big time performances at Vestal. Also providing is a week preview of the Owego Dual and Vestal Field Days

Sheehan and Groove recap the first two weeks of the season and preview a big upcoming week that will be highlighted by a major opportunity for the girls team.