some of us at storm team 4 will be there throughout the weekend. details on what to expect there throughout the weekend. barbara? >> thanks and we will see you shortly. despite this week's warm weather, it's time to bring your workouts indoors. steve hayes has a quick work out using two different types of fitness balls. good to see you, steve. you brought megan with you today. >> megan is the manager of the boston's gym. >> you get a good work out every day i bet. i guess you have been using a lot of the balls that you brought. the bosu ball. that means what, bottom side up? unless why working out with these are so good for you. >> it allows you to balance yourself. working out with the kettle ball, we will show you a couple of exercises. >> these are the kettle balls. >> these are two or one. >> you work on the shoulders and you bring it out like this and he is going out like that. not only is she loosening up, but working the shoulders and the arms. also you are getting that body lean. >> why is that better than a dumb bell? >> this handle allows

storm team 4 meteorologist has a first look at the rainy monday for us. >> you're right, jim. folks are going to have to dust off the umbrellas tomorrow. you definitely need it. this has been a 15-day dry spell. you see the rain on storm team 4 radar. this with the cold front going to move through the area tomorrow. the biggest concern is going to be flash flooding as this front makes its way through the area. i think we'll pick up a quarter to an inch and a half of rainfall from this front. so a moderate concern for some flash flooding tomorrow. there's also a moderate concern for some straight line wind damage. as the front moves through the area. we can't rule out an isolated tornado but a very low risk that that does happen. and i don't think we will be seeing any hail with this front. so exactly what time does the rain arrive in your neighborhood and when does it leave? the answer in ten minutes. >> thanks. >>> we're getting a look at all the damage caused by record rainfall in kentucky tonight. take a look in louisville. about seven inches of rain fell in just 36 hours.

us for quite some time. storm team 4 radar is dry. at least in our area. at least for now. in the next 24 hours, i think we will start to see this fill in all because of the storm system down to the south and part of this is the remnants of tropical storm karen which came onshore and made its way across the peninsula of florida. this will combine with an area of high pressure to the north, nor'easter that will be developing over the next couple of days and will stay here for a while. i will update you on how long i think this will stick around and how much rain we will see in your area in just a minute. >>> developing story right now. two carjacking suspects are in custody after leading police on a chase through neighborhoods and busy streets in prince george's county. helicopters and officers on the ground jump flood this search. prince george's county bureau reporter zachary kiesch is live in landover hills where one woman skrisz hdescribes how thi happened. >> reporter: we now know this started off as a carjacking. it all started yesterday in northwest d.c. as a woman sa

at storm team radar. the leading edge of the rain. we have days of rain ahead of us. how to stay ahead of the storm on the latest co >>> right now starbucks is giving away cups of coffee. you have to buy someone else a cup of coffee before you get your free cup. the company's ceo says he hopes the offer will show lawmakers how to get along. the deal runs through friday. >>> if you're looking for some air fare discounts for the holidays, southwest airlines is having a 72-hour sale. round trip tickets start at $98 for flights under 500 miles each way. the sale kicked off i didn't do. rivals like united and delta are matching the prices. this year's top five stations are all in the district. here's a look at the top ten. transit officials tell us crime in and around the stations is up from next year. more than half of the cases are snatch and grab robberies involving smart phones and tablets. >> they've been saying be careful how you carry items and things like that. >> there are some bright spots. crime in parking lots is down this year, and there were also no rapes or

at nbcwashington.com. >>> time for weather and traffic on the 1s. >>> storm team 4 meteorologist tom kierein is here to tell us about a little warm-up. >> just when we thought summer was over, it is making a return. the summer zombie is coming back. right now temperatures, though, are feeling like autumn. it's down into the 50s, most of the met the row area be and the nearby suburbs. it was going to rapidly warming as we get through the rest of the morning, in fact, by late morning it will be near 80 degrees. hitting the upper 80s. the record set at 89. we'll be near the record high for the date. how much long er will this heat wave last in october? that's coming in a few minutes with your seven-day outlook. danella, how is traffic? >>> good morning, tom. light volume in our area, we're going to take a closer look. a medical emergency for folks traveling inbound arlington memorial bridge, your right inbound lane is blocked. you will see police on the scene there. up to i-270, a clear commute for folks except for the minor delays southbound between 80 all the way to 95. they are slow and this is your volume. aa

storm team 4 meteorologist tom kierein joins us now. more good news on the -- >> feeling un-autumn-like, that's for sure, feeling more like summer than autumn. let's look at the sky over washington now. lots of sunshine after quite a bit of cloudiness earlier this morning. the temperature at reagan national with that bright sun up to 71, dew point a comfortable 58. humidity down to just 63% or so. a light southeasterly breeze. temperatures nearby suburbs, northern virginia, most of fairfax county in the low to mid-70s as is prince william and loudon and faulkier, stafford and spotsylvania. in maryland, much of prince george's county, montgomery county, low to mid-70s. right near the bay it's generally in the upper 60s. but low 70s away from the water and farther to our west, temperatures 70s and beautiful autumn day, though, in the mountains of western maryland, west virginia, and the higher elevations above 3,000 feet, they're getting some pretty good fall color now and locally around the metro area, afternoon highs will be climbing into the low 80s around, a light wind, quite a bit of sunshine. and through the rest of the afternoon, highs reaching the m

storm team 4 meteorologist tom kierein. >> we were looking at the live view. we do have clouds producing rain much further to the west and southwest of usthe sorensen tral valley that will be advancing closer to the metro area by noontime when we could get heavy downpours with thunder and lightning. a slight risk that between 2:00 p.m. and 7:00 p.m. we could get storms producing damaging winds and a slight risk of an isolated tornado. we could get is severe weather h some heavy downpours. it may cause flooding. seven-day outlook is coming in ten minutes. how is our traffic, danella? >>> tracking a new incident on the beltway, taking the ramp to i-95. a disabled vehicle was blocking your left lane. it has moved to your right shoulder lane. a live look from chopper 4. delays as you travel to i-95, you are going to see them as you pass new hampshire avenue. rich around -- richard and eun? >>> a construction accident on the red line >>> 6:14 as we head to a second week of the government shutdown. some federal employees are heading back to work this morning. defense secretary chuck hagel ordered nearly all 350,000 back it to the office. the

storm approaching the search was called off. he used the survivor skills he knew. >> he kept himself warm, slept underneath it, ate squirrels, some lizards, snakes, and algae from the water to survive. >> reporter: a search teamut it was a group of hunters who happened to hear penaflor's cries for help. >> they bumped into each other, found him, made a gurney from their jackets and lifted him all the way back up the road. >> reporter: family members say penaflor was found in surprisingly good condition. >> he's great, happy to be home, just telling his stories. >> just as if he took a long vacation and came back with a beard. >> reporter: for "cbs this morning," ben tracy. >> he's very lucky to be alive. one of the things we discussed the morning is about eating squirrels. >> and someone said -- >> well, one of our senior producers said people eat squirrels. >> you're from texas and i'm from south carolina and we never ate squirrels. >> i need to know more about this story. 72 years old. survived three weeks by eating sort of off the land. >> indeed. that says something about him at 72. >> it does. >> had a will to survive. >> absolutely squ a new study this morning could mean hope for people with migraines.

raising money for victims at super storm sandy is her goal but this swim raises questions about how the human body even does this. dr. mark segal is a member of our team and joins us's hard enough to imagine being awake for 48 hours. i'm sure you've done it as a doc but how does the human body function? >> i have to tell you this is one of my favorite stories that we've done here on tv and i'll tell you why. it's mind over matter. i wrote a book about this called "the inner pulse." this is about your hormones kicking in, anyone that is this driven and she's already proven this, having gone 55 hours to swim between cuba and florida without a shark cage with all kinds of currents, this is a walk in a park by comparison. this is a walk in the park. she's going to do this with her eyes closed and the human body can do this. jenna: hold on one second. i said nearly four hours. she's at three hours. either way, that's still a long time and she gets to do a few things differently. you can actually watch her live on the internet. she's allowed to take fluids, she can eat, she can give -- different people are going to swim with her throughout this and she can give them a h

storm approaching the search was called off. he used the survivor skills he knew. >> he kept himself warm, slept underneath it, ate squirrels, some lizards, snakes, and algae from the water to survive. >> reporter: a search teamut it was a group of hunters who happened to hear penaflor's cries for help. >> they bumped into each other, found him, made a gurney from their jackets and lifted him all the way back up the road. >> reporter: family members say penaflor was found in surprisingly good condition. >> he's great, happy to be home, just telling his stories. >> just as if he took a long vacation and came back with a beard. >> reporter: for "cbs this morning," ben tracy. >> he's very lucky to be alive. one of the things we discussed the morning is about eating squirrels. >> and someone said -- >> well, one of our senior producers said people eat squirrels. >> you're from texas and i'm from south carolina and we never ate squirrels. >> i need to know more about this story. 72 years old. survived three weeks by eating sort of off the land. >> indeed. that says something about him at 72. >> it does. >> had a will to survive. >> absolutely squ a new study this morning could mean hope for people with migraines.