HEAD COACH:  Karie Linsenmeyer ( 10 yrs.)
OFFICE NUMBER:  580.628.6774
E-MAIL:  karie.linsenmeyer@north-ok.edu

NORTHERN OKLAHOMA COLLEGE

SPRING

SOFTBALL SCHEDULE

2013

PLATE WORKOUT (M, W, F)
(Using a 15lb to 25lb plate)
Do 3 circuits with 20 repetitions per exercise:
• Big Circles
• Wood Chops
• Good Mornings
• Walking Lunge w/ a Twist
• Squat to a Press Out
• Overhead Lunge Backwards
• Diagonal Chops (left shoulder to right knee & vice versa)
• Squat to Overhead Press
• Curls
• Overhead Extensions
• Russian Twists
• Sit-Ups w/ a Press
• If you have a question, look on interent!
• 3 minute rest in between circuits

DISTANCE WORKOUT (Tuesday)
1 ½ mile run:
• Goal is 12 minutes

SPEED WORKOUT (Thursday)
100 Meter Sprint: 4X
• Line up at the top of a straight.
• Start your sprint gradually; you will not take off at full speed. Take off at a jog, increasing your speed as you make your way down the straight.
• By the time you hit the 50-meter marker, you should be at full speed. You’ll continue at full speed until you hit the end of the straight.
• Do not stop your sprint abruptly (doing so will make you vulnerable to shin splints). Just as you gradually ran into a sprint, gradually slow down into a walk. Never come to a complete stop in this drill. Break down your steps…
• When you have slowed your pace into a walk, continue walking around the curve of the track. This is your rest.
• At the top of the next straight, start your 100-meter sprint.
• Repeat this drill for one mile (four laps).

*Choose one of the following routines each week*
20 – 20’s:
• Set up your cones 20 yards apart from each other.
• Starting on one end, start your stopwatch.
• Sprint to the second cone, and then back to the first cone, and then back to the second cone.
• This is your first round. Notice, you end up at the opposite cone from where you started.
• Rest for 60 seconds.
• Complete 20 rounds.
Or
Breathers:
• Set up your cones 20 yards apart from each other.
• Start at the first cone and sprint to the second cone, and then sprint back to the first cone. This is your first round.
• Rest for 60 seconds.
• Once the stopwatch hits the 60-second mark, start another round.
• When you return, your rest time will only be 55 seconds.
• You will continue in this fashion, decreasing your rest by five seconds each time, until you reach zero rest time.

Where did they go?
1995-2002
Cindy Ramirez ----- Southwestern Oklahoma State University
Barbara Dyer ------- Southwestern Oklahoma State University
Lynnette Littrel ----- Southwestern Oklahoma State University
Becky Bray ---------- Southwestern Oklahoma State University
Raynee Moody ----- University of Oklahoma
Brigit Maxwell ------- St. Gregory University
Joyce Mills ----------- Phillips University
Kim Garrison -------- Southern Nazarene University
Cody Shaklee ------- Southern Nazarene University
Sheila Wilhelm ------ St. Gregory University
Ashley Sikes --------- Southern Nazarene University

2003
Brett Swofford ------- Oklahoma Baptist University

2004
Ashlyn Watson ------ Oklahoma State University

2005
Jessica Brooks ------- Cameron University
Heather Driscoll ------ Northwestern Oklahoma State University
Karmen Kauk --------- University of Central Oklahoma

2006
Melody Murphy ------- Oklahoma City University
Kasey Hobens -------- Oklahoma City University
Leslie Oakes ---------- Southeastern Oklahoma State University

2007
Ashley Geter ----------- University of Central Oklahoma
Caitlin Harper---------- University of Central Oklahoma
Brittany McKenzie----- Langston University
Benita Sanchez --------- Southeastern Oklahoma State University

2008
Khristle Lee......................Southern Connecticut University
Kelly Lentz.......................Cameron University
Kendall Hobens(2006 grad)..Oklahoma City University
Nikki Kramer....................University of Central Oklahoma

2009
Ashley Smith..................Southeastern Oklahoma State University
Rachel Turner………………Northeastern State University
Shanci Brown………………..Mid-America Christian University
Angelina Vines……………..Rogers State University
Sasha Unruh…………………Rogers State University

2010
Elizabeth Agpalo…………University of Science and Arts of Oklahoma
Kelsea Schultz…………….Oklahoma State University

2011
Mindy Anderson…………..Oklahoma Weselyn
Cheyenne Campbell…… …University of Science and Arts of Oklahoma
Katie Jirak…………………University of Science and Arts of Oklahoma
Jessica Kodesh…………….York University
Justine Kodesh…………….York University
Ali Seibel………………….Northwestern Oklahoma State University

2012

Megan Taylor...................Tabor University

Katie Ellington..................Rogers State University

Vanidee Quionez...............Northwestern Oklahoma State University

Toni Shurtliff....................Rogers State University

NOC All-Americans:
• Ashley Sikes (NJCAA), OF – 1999
• Rori Bolster (NFCA), C – 2005
• Melody Murphy (NFCA), OF – 2005
• Kendall Hobens (NJCAA – 2nd Team), 3B - 2006
• Melody Murphy (NJCAA – 2nd Team), OF – 2006
• Kelly Lentz (NJCAA - 2nd Team), OF – 2007
• Mindy Anderson (NJCAA – Academic) -2010
• Kelsea Schultz (NJCAA – Distinguished Academic) - 2010
All Region Players: (Bi-State Conference)
• Barbara Dyer – 1995
• Alisa Tasler – 1995
• Andrea Cooper – 1995
• Christina Volk – 1996
• Barbara Dyer – 1996
• Becky Bray – 1996
• Benita Sanchez(2nd Team) – 2006
• Ashley Geter(1st Team) - 2007
• Kelly Lentz(1st Team) - 2007
• Benita Sanchez(1st Team) - 2007
• Kelsea Schultz(2nd Team) - 2009
• Kelsea Schultz(1st Team) - 2010
• Ali Seibel(2nd Team) - 2011

Individual Season Records:

OFFENSE
• Most Hits = 96, Melody Murphy, 2006
• Most Doubles = 20, Benita Sanchez, 2007
• Most Triples = 9, Melody Murphy, 2005
• Most Homeruns = 17, Melody Murphy, 2006
• Most RBIs = 59, Melody Murphy, 2006
• Best Batting Average = .519, Benita Sanchez, 2007
• Best Slugging % = .774, Melody Murphy, 2006
• Best On-Base % = .606, Benita Sanchez, 2007
• Most Stolen Bases = 41, Kryston Griffin, 2008

DEFENSE
• Best Fielding % = .997, Ashley Geter, 2006
• Most Assists = 156, Ashlyn Watson, 2003
• Most Put-Outs = 373, Amanda Robinson, 2003

PITCHING
• Most Strikeouts/Season = 192, Benita Sanchez, 2007
• Lowest ERA = 1.67, Robbi Coffelt, 1999
• Most Wins/Season = 21, Leslie Oakes, 2006, Benita Sanchez, 2007, & Ashley Smith, 2008

Team Season Records:

OFFENSE
• Most RBIs = 312, 2006
• Most Homeruns = 40, 2005
• Best Batting Average = .345, 2005
• Most Stolen Bases = 119, 2002
• Most wins in a season = 49, 2006

DEFFENSE
• Best Fielding % = .971, 2006

Megan Murray crowned Mrs. Oklahoma 2011

The Mrs. Oklahoma America pageant, official state preliminary competition for Mrs. America celebrating the achievements, poise, and personality of Oklahoma’s accomplished married women, was held on Saturday, January 22, 2011 at the Guthrie Scottish Rite Temple at 5:30pm. The competition seeks married women who are involved in their communities, who want to make a difference, and who are excited about celebrating marriage. Nineteen delegates competed for the coveted title and were judged on communication skills, achievements, poise and appearance. Fifty percent of the overall score went to the interview competition, and twenty-five percent went to fitness and evening wear competitions, respectively.

Hailing from Stillwater, the new Mrs. Oklahoma 2011, Megan Murray, is married to Jacob Murray, who is the owner of Murray Pest Control in Stillwater and Co-owner of Murray Pest Control in Edmond. Jacob and Megan have two children, daughter Braelyn who is 4, and son Maddox who is 2. T

Megan received her Associates Degree in Science from Northern Oklahoma College, where she was awarded a Softball Scholarship. After college, Megan took some time off school to be a full time caregiver for her grandparents in their last few years.

In addition to her parenting career, Megan is also co-owner of Sweet Spot Confections, a home based bakery. She likes to joke “I am a mother by day and baker by night”. She plans to write a cookbook in the near future. Megan also works part time as a professional model for the Anthony David Agency. Among her recent accomplishments, Megan completed her first half marathon last November. She also enjoys doing volunteer work in the community as an active PTA member, and oversees the primary children ages 3-11 at her church, The Church of Jesus Christ of Latter Day Saints. Megan’s platform is Special Needs Children. She is working with Hope Ranch and plans to help with the Special Olympics this year.

As Mrs. Oklahoma, Megan hopes to educate Oklahomans about the programs and activities, such as those that Hope Ranch offers, that are available for these children. She also plans to raise awareness for these children that they are just that: children, no matter what their special needs may be. Megan sums up her purpose and personal cause for these special children by quoting Ralph Waldo Emerson, "What lies behind us & what lies before us are tiny matters compared to what lies within us." She wants to encourage these children to let what is inside of them shine, not just what meets the eye.