PODCAST · sports
The CF Exchange Zone
by Nick Groover
This is the official podcast for the Chenango Forks Cross Country and Track teams!
Episodes
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44- Gerry O recap
Motell and Groove highlight key performances from Gerry O and preview the upcoming week!
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43- Moravia and Valley recap
Coaches Motell, Groove, and Ford join the podcast to recognize early season standouts and recap the last two meets. Thursdays will be our release days going forward
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42- Track 101 with Groove and Motell
This week Groove and Motell talk about some dual meet basics and introduce some general track knowledge. They also previewed the upcoming week. Next week we will be looking to highlight early season athlete performances. Please send us and questions or topics you would like to hear discussed on…
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41- Outdoor 2026- Preseason Recap
Groove and Young G recap the preseason as well as the Binghamton Invite. We will be releasing weekly episodes this season every Monday night.
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40- XC kickoff show
Mari and Jaidyn recap the beginning of the XC season!
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39- Gerry O recap- school records update
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).
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38- Waverly Dual Recap
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!
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37- Track 2025 kick off episode
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.
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36- XC captains update!
Check out our latest episode with Ethan, JJ, and Mari shouting out some of our athletes and talking about our program philosophy!
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35- Welcome to the 2024 XC Season!
Motell and Groover break down the beginning of the 2024 season and answer some listener questions
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34- Welcome to CF Track and Field 2024!
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!
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33- XC Captains Preview!
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.
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32- CV Dual and Weekly Recap
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!
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30 + 31- Preseason Recap
Coaches Motell, Ford, and Groover recap the beginning of the season as well as previewing our upcoming week
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29- Mid season update
Kathryn and TK join the podcast to catch everyone up after our three week hiatus from recording
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28- Baldwinsville Recap!
Quinn sirgany is back on the podcast to recap Baldwinsville and talk about our training week!
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27- XC Kick Off Captains Podcast Part 2!
TK, Lucas, and Kathryn join the podcast to round out our captains recap of the first 3 weeks!
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26- XC Kick Off Captains Podcast Part 1!
1/2 of our captains, Alaina, Quinn, and Aubrey give an update on the first 3 weeks of the season so far.
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25- Sectional recap and STATES preview with Emily Lowe
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).
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24- Class Meet Recap and State Quals Preview!
Groove and Motell breakdown the class meet and highlight some things to look for at state quals!
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23- Class Meet Preview w/ the seed sheets
Groove and Motell breakdown the class meet with the released seed sheets
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22- Class Meet Preview Part 2
Groove and Motell outline some of the lineup decisions and considerations leading into the Class Championship
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21- Ithaca Relays and STAC Recap Part 1
Groove and Motell recap the last 2 weeks and highlight some STAC performances including the girls finishing 2nd overall
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20- Golden Bear recap and Mindset with Doc G
Doc G and Groove breakdown the golden bear invite as well as discuss mindset
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19- Owego and Quinney Recap plus RIVALRY WEEK preview against CV with 2 special guests!
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
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18- Rotary Relays recap and divisional meet preview
Groove and motell recap the rotary relays and talk about the exciting part of the season about to get underway
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17- Instant reactions from pre season and the first 2 meets
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!
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State meet preview
Joined by some special guests!
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Sectional Champs!
An in depth look into the process abs overall program philosophy as well as a sectional race recap!
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STAC recap!
Groove and Motell recap the past week and start to look at Sectionals
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Divisional Champions!
Motell and Groove recap the week and dive into more Cross Country 101
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October 8th Update
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.
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XC Captains Update!
The captains recap the first part of the season!
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End of the year wrap up and 2022 Preview!
Groove and Motell recap the different event areas and preview the 2022 season!
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2021 Awards Show
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
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Showcase Recap!
Groove and Motell breakdown the show case meet and explain the chaos that went into the lineup and preparation!
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Showcase Preview!
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
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Full Class Meet Analysis- Special Guest makes their debut on the CF Exchange Zone
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
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Girls Class recap- Instant Reactions
Groove and Sheehan give instantly reactions from the Class meet from a surprise studio!
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Vestal and CV recap- Name that Athlete (Points Edition)
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
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Owego Recap/ Vestal Preview
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
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Forks takes on Corning, Norwich, and the Golden Bear Invite
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
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Welcome to the CF Exchange Zone
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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Frequently Asked Questions
How many episodes does The CF Exchange Zone have?
The CF Exchange Zone currently has 43 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The CF Exchange Zone about?
This is the official podcast for the Chenango Forks Cross Country and Track teams!
How often does The CF Exchange Zone release new episodes?
The CF Exchange Zone has 43 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to The CF Exchange Zone?
You can listen to The CF Exchange Zone on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The CF Exchange Zone?
The CF Exchange Zone is created and hosted by Nick Groover.
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