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it happened last friday in lumbia, south carolina. police say two armed men wearing masks came in and started robbing victims with children there, too, before two of the victims shot back killing one suspect. the men who ot back both had concealed weapons permits. that seconsuspect, though, got away. >> calvin: the leader of the protest group that took the wildlife refuge is asking protesters to return home now. bund we6 other protesters were arrested after a shootout that left another protester dead. the group had occupied the wildlife reruge. issued a statement through his attwrney asking the remaining protesters to leave the refuge. >> to those remaining at the refuge, i love you. let us take this fight from here. please stand down. please stand down! >> calvin: the outspoken member of the group was shot. he refused to surrender and shots were fired. >> reporter: next in the mercedes benz sports report. with the day off how about a nice bath and red wine for member of the heat. i'm not kidding. i'll explain that. and d-wade reachin

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carol ewing garber teaches the science of exercise at t lumbia's teachers college. how many calories a minute do you burn procrastinating? because i'm really good at that. >> i don't think you burn too many at all. >> reporter: for those who get tired just thinking about strenuous exercise without rest, there's a fitness approach called high intensity interval training or h.i.t. exertiononsay a minute or two of running as fast as you can, followed by a slow period of recovery, maybe a slow jog for a few minutes. >> so i'll row for 100 meters. so that's a short row. it will be high intensity. i'm going to try to bring the power up. >> reporter: h.i.t. ishe mantra at o ongeheory fitness where eddie diaz is a coach. >> this will be a recovery period here. get those nice deep breaths in, and after you're done with your ten seconds, you get back the work. >> reporter: the h.i.t. regimen varies from place the place. here the goal is to work out in what they call the orange zone, at a high intensity level for 12 to 20 minutes of an hour-long class. >> i felt completely out