AutoCopy.vbs

Sub BatchCopy()

  Application.ScreenUpdating = False 'turnoff screen refresh

For i = 5 To 2 Step -1 
    For n = 1 To 3 
        Rows(i & ":" & i).Select 
        Selection.Copy 
        Selection.Insert Shift:=xlDown 
    Next n
Next i

Application.ScreenUpdating = True 

End Sub

code from ZHIHU

Sub remove_rows()
Dim x As Long
Application.ScreenUpdating = False

For x = 297 To 1 Step -5
    Range(x & ":" & x - 3).EntireRow.Delete
Next x

Application.ScreenUpdating = True
End Sub