East Rand Crime Watch News

  Do you want a six pack Pt 2 ? To achieve six-pack abs through running, consider the following: Combine Running with Core Strengthening: Incorporate exercises like planks, side planks, and weighted crunches to build core strength. Focus on Fat Loss: Running helps burn calories and reduce body fat, which is essential for visible abs. Interval Training: Use interval training and hill sprints to effectively target abdominal muscles and boost fat loss. Nutrition and Recovery: Maintain a balanced diet and ensure proper recovery to support fat loss and muscle growth. By integrating these elements into your fitness routine, you can enhance your chances of achieving visible six-pack abs. #sixpack #excercise #homeworkout EAST RAND Sports NEWS Twitter X: @cbdoilRSA Face Book : Wild Side Safari Tik Tok : Wild Side Safari Instagram: @ercwnsa http://ercwn.blogspot.com #EastRand #CrimeWatch #SportsNews #SchoolSportsNews

  Lets Go #homeworkout #LaughOutLoud #justforfun EAST RAND Sports NEWS Twitter X: @cbdoilRSA Face Book : Wild Side Safari Tik Tok : Wild Side Safari Instagram: @ercwnsa http://ercwn.blogspot.com #EastRand #CrimeWatch #SportsNews #SchoolSportsNews

  Do you want a six pack? Six Pack Home Exercise To achieve a six-pack, it's essential to combine a variety of exercises that target different areas of the core. Here are some effective home exercises to help you get closer to your six-pack goal: Cat/Cow Exercise: This exercise strengthens and tones the core muscles, including the abdominals, which can contribute to building six-pack abs. Twisted Plank: Targets the obliques crucial for achieving a well-defined six-pack. Plank Hold: Works the deep core stabilizers, including the transverse abdominis, rectus abdominis, shoulders, and glutes. Leg Raises: A dynamic movement that strengthens visible ab sections. Russian Twists: Targets the obliques and helps in building a well-defined six-pack. Incorporating these exercises into a consistent routine, along with a balanced diet and regular exercise, can help you achieve a six-pack appearance. Remember, visible abs require a combination of fat loss and muscle strengthening exercises. #six...

  Made you laugh again Sunday 31 May 26 #justforfun #madeyoulaugh #comedy EAST RAND Sports NEWS Twitter X: @cbdoilRSA Face Book : Wild Side Safari Tik Tok : Wild Side Safari Instagram: @ercwnsa http://ercwn.blogspot.com #EastRand #CrimeWatch #SportsNews #SchoolSportsNews

  Made you laugh Sunday 31 May 2026 #justforfun #madeyoulaugh #comedy EAST RAND Sports NEWS Twitter X: @cbdoilRSA Face Book : Wild Side Safari Tik Tok : Wild Side Safari Instagram: @ercwnsa http://ercwn.blogspot.com #EastRand #CrimeWatch #SportsNews #SchoolSportsNews

  BKFC 90 BIRMINGHAM LUCASZ PAROBIEC VS KASEEM SALEEM Undercard Heavyweight NO UNDER 18's Lucasz Parobiec beat Kaseem Saleem in their BKFC fight. Parobiec secured a technical knockout (TKO) victory in the fourth round, making it a decisive win for Parobiec. TKO Round 4 Time 00:47 #ConorMcgregor #Mcgregor #UFC #cagewarriors #mmanews #ufcnews #UFCFightPass #CW205 #itstime #UFCPerth #efc133 #ufcfightnight #UFCWhiteHouse #EFC134 #VS19 EAST RAND Crime Watch and Sports NEWS http://ercwn.blogspot.com WhatsApp +27 61-024-0577 Face Book : Wild Side Safari Instagram : @ercwnsa X - Twitter-: @cbdoilRSA Tik Tok Wild Side Safari #EastRand #CrimeWatch #SportsNews #SchoolSportsNews

  BKFC 90 BIRMINGHAM NATHAN LEESON VS STEVIE DEVENPORT Undercard Lightweight TKO Round 4 Time 01:29 NO UNDER 18's #ConorMcgregor #Mcgregor #UFC #cagewarriors #mmanews #ufcnews #UFCFightPass #CW205 #itstime #UFCPerth #efc133 #ufcfightnight #UFCWhiteHouse #EFC134 #VS19 EAST RAND Crime Watch and Sports NEWS http://ercwn.blogspot.com WhatsApp +27 61-024-0577 Face Book : Wild Side Safari Instagram : @ercwnsa X - Twitter-: @cbdoilRSA Tik Tok Wild Side Safari #EastRand #CrimeWatch #SportsNews #SchoolSportsNews

  The Semi-Finals are HERE Vodacom #URC | #REPRESENT

  Then there were four The South Africans will travel up North for the semi-finals this weekend. #SSRugby | #VURC

  NO UNDER 18's MAN SENTENCED TO LIFE IMPRISONMENT FOR RAPE OF A MINOR The National Prosecuting Authority welcomes the sentence of life imprisonment handed down by the Tsakane Magistrates’ Court to Thabang Malibonwe (36) from Tsakane, following his conviction for the rape of a 14-year-old girl. On 05 December 2022, Malibonwe called the complainant from her place of residence in Tsakane to come to his home so that he could send her to the nearby shops. Upon her arrival, he instructed her to sit on his bed, pinned her down, and raped her. After the incident, the victim left the accused’s residence and returned home. On 22 December 2022, she reported the matter to the police. Following an investigation, Malibonwe was arrested on 26 December 2022 at his home. During the trial, Malibonwe pleaded not guilty and claimed that he and the victim had consensual sex. However, State Prosecutor Leonora Sejake presented compelling evidence, including the victim’s testimony, which proved his guil...

  NO UNDER 18's MAN SENTENCED TO LIFE IMPRISONMENT FOR RAPE OF A MINOR The National Prosecuting Authority welcomes the sentence of life imprisonment handed down by the Tsakane Magistrates’ Court to Thabang Malibonwe (36) from Tsakane, following his conviction for the rape of a 14-year-old girl. On 05 December 2022, Malibonwe called the complainant from her place of residence in Tsakane to come to his home so that he could send her to the nearby shops. Upon her arrival, he instructed her to sit on his bed, pinned her down, and raped her. After the incident, the victim left the accused’s residence and returned home. On 22 December 2022, she reported the matter to the police. Following an investigation, Malibonwe was arrested on 26 December 2022 at his home. During the trial, Malibonwe pleaded not guilty and claimed that he and the victim had consensual sex. However, State Prosecutor Leonora Sejake presented compelling evidence, including the victim’s testimony, which proved his guil...

#RandWaterMaintenance Update #Ekurhuleni continues to closely monitor water levels , reservoir performance and consumption patterns throughout the maintenance period. Water tanker deployment is adjusted where necessary to ensure affected communities receive the support they need. Residents are encouraged to use water wisely, avoid unnecessary consumption and prioritise essential household needs. Every drop counts in helping us maintain supply during this period. #EveryDropCounts #SaveWaterGP #RandWaterMaintenance2026 #WaterUpdate #ServiceDelivery #RecoveryInProgress . #WaterUpdate #ServiceDelivery #Ekurhuleni Report suspected illegal water connections to the City of Ekurhuleni Call Centre: 0860 54 3000 or via the My CoE App. #SaveWater #ProtectOurWater #UseWaterSparingly Please use water sparingly where available. #ServiceDeliveryInAction #WaterOutage #PWaterUpdate #nowater #watertothepeople EAST RAND Crime Watch and Sports NEWS http://ercwn.blogspot.com WhatsApp...

  Good Morning Sunday 31 May 2026 WE ARE WATCHING YOU EAST RAND. Be the ENERGY that you want to ATTRACT. Child Line : 116 Police: 086 00 10 111 or My SAPS App. On Sunday, 31 May 2026, the weather in The East Rand is expected to be cool, with temperatures ranging from 10°C to 19°C. The day will be clear, making it suitable for outdoor activities, although it may be a bit chilly in the morning. Humidity levels will be around 53%, providing comfortable conditions as the day progresses. The sun rises at 06:45 and sets at 17:24, giving a total daylight duration of 10 hours and 39 minutes. To be the energy you want to attract, consider the following principles: Align Your Thoughts: Use positive affirmations and believe in your potential. Replace "I will" with "I know" to connect with the positive energy of the universe. Show Up with Kindness: Treat others with kindness and positivity, as this energy attracts others who appreciate it. Practice Positive Thinking: Focus on t...