GitLab

Restructured the README Day-2 section into grouped tables (first-time
bring-up, lifecycle, image management, inspection, shells, admin/data)
so every pentest.sh subcommand and the common docker compose
passthroughs are discoverable in one place. Added rows for bootstrap,
stop/start, restart-single-service, --no-cache rebuild, log dump with
--tail, top, config, and the MariaDB SQL shell. HELP.txt rewritten to
mirror the same content for at-a-glance use on the host.