Now that Github is on the dark side, here is how to back up your new Gitlab instance :-)

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Backup as your "special" git user.
# - change your old backup retention, I picked 1 day.
gitlab_rails['backup_keep_time'] = 86400
gitlab-ctl reconfigure

# - githoser, or whatever your git user is, feel free to skip keeping your env.
/usr/bin/sudo /bin/su - githoser /usr/bin/gitlab-rake gitlab:backup:create