The CF Exchange Zone

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This is the official podcast for the Chenango Forks Cross Country and Track teams!

Nick Groover


    • May 7, 2025 LATEST EPISODE
    • monthly NEW EPISODES
    • 34m AVG DURATION
    • 38 EPISODES


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    Latest episodes from The CF Exchange Zone

    39- Gerry O recap- school records update

    Play Episode Listen Later May 7, 2025 32:35


    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).

    38- Waverly Dual Recap

    Play Episode Listen Later May 2, 2025 53:26


    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!

    37- Track 2025 kick off episode

    Play Episode Listen Later Apr 11, 2025 29:24


    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.

    36- XC captains update!

    Play Episode Listen Later Oct 17, 2024 24:15


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

    35- Welcome to the 2024 XC Season!

    Play Episode Listen Later Oct 2, 2024 25:44


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

    34- Welcome to CF Track and Field 2024!

    Play Episode Listen Later Apr 5, 2024 30:33


    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!

    33- XC Captains Preview!

    Play Episode Listen Later Sep 14, 2023 31:07


    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.

    32- CV Dual and Weekly Recap

    Play Episode Listen Later May 3, 2023 65:14


    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!

    30 + 31- Preseason Recap

    Play Episode Listen Later Apr 11, 2023 67:33


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

    29- Mid season update

    Play Episode Listen Later Oct 18, 2022 44:33


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

    28- Baldwinsville Recap!

    Play Episode Listen Later Sep 28, 2022 21:26


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

    27- XC Kick Off Captains Podcast Part 2!

    Play Episode Listen Later Sep 14, 2022 26:42


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

    26- XC Kick Off Captains Podcast Part 1!

    Play Episode Listen Later Sep 9, 2022 21:26


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

    25- Sectional recap and STATES preview with Emily Lowe

    Play Episode Listen Later Jun 9, 2022 60:43


    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).

    24- Class Meet Recap and State Quals Preview!

    Play Episode Listen Later May 31, 2022 29:35


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

    23- Class Meet Preview w/ the seed sheets

    Play Episode Listen Later May 24, 2022 52:05


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

    22- Class Meet Preview Part 2

    Play Episode Listen Later May 19, 2022 32:54


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

    21- Ithaca Relays and STAC Recap Part 1

    Play Episode Listen Later May 19, 2022 39:19


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

    20- Golden Bear recap and Mindset with Doc G

    Play Episode Listen Later May 2, 2022 39:03


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

    19- Owego and Quinney Recap plus RIVALRY WEEK preview against CV with 2 special guests!

    Play Episode Listen Later Apr 25, 2022 23:59


    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

    18- Rotary Relays recap and divisional meet preview

    Play Episode Listen Later Apr 12, 2022 42:34


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

    17- Instant reactions from pre season and the first 2 meets

    Play Episode Listen Later Apr 6, 2022 36:27


    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!

    State meet preview

    Play Episode Listen Later Nov 11, 2021 21:53


    Joined by some special guests!

    Sectional Champs!

    Play Episode Listen Later Nov 9, 2021 45:00


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

    STAC recap!

    Play Episode Listen Later Oct 26, 2021 29:11


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

    Divisional Champions!

    Play Episode Listen Later Oct 16, 2021 36:56


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

    October 8th Update

    Play Episode Listen Later Oct 8, 2021 37:22


    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.

    XC Captains Update!

    Play Episode Listen Later Sep 30, 2021 15:43


    The captains recap the first part of the season!

    End of the year wrap up and 2022 Preview!

    Play Episode Listen Later Jun 29, 2021 38:15


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

    2021 Awards Show

    Play Episode Listen Later Jun 25, 2021 33:49


    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

    Showcase Recap!

    Play Episode Listen Later Jun 15, 2021 30:45


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

    Showcase Preview!

    Play Episode Listen Later Jun 11, 2021 34:06


    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

    Full Class Meet Analysis- Special Guest makes their debut on the CF Exchange Zone

    Play Episode Listen Later Jun 9, 2021 31:05


    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

    Girls Class recap- Instant Reactions

    Play Episode Listen Later Jun 8, 2021 26:17


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

    Vestal and CV recap- Name that Athlete (Points Edition)

    Play Episode Listen Later Jun 4, 2021 35:42


    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

    Owego Recap/ Vestal Preview

    Play Episode Listen Later May 25, 2021 27:40


    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

    Forks takes on Corning, Norwich, and the Golden Bear Invite

    Play Episode Listen Later May 15, 2021 24:09


    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

    Welcome to the CF Exchange Zone

    Play Episode Listen Later May 8, 2021 25:01


    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.

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