The CF Exchange Zone

Motell and Groove highlight key performances from Gerry O and preview the upcoming week!

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

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 the podcast. Edit: Apologies for the squeaking noises at times during the episode. We will no longer sit...

Groove and Young G recap the preseason as well as the Binghamton Invite. We will be releasing weekly episodes this season every Monday night.

Mari and Jaidyn recap the beginning of the XC season!

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