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man grep said:-A NUM, --after-context=NUM
Print NUM lines of trailing context after matching lines.
Places a line containing -- between contiguous groups of
matches.
sed -n '/^====$/{p;n;/^$/!{p;n;/^$/!p}}' /input/file
[gray]# or[/gray]
awk '$0=="===="{print;getline;if(NF){print;getline;if(NF)print}}' /input/file