fix(cola-avatar-pack): stop generating stickers before user confirms, tighten send frequency

[latentflux42]

Summary

Fixes #26 follow-up: LLM was generating all emoji/meme stickers in the same turn without waiting for user to confirm the base avatar. Also reworks the AGENT.md injection block to prevent over-sending.

• Phase 4→5 timing gate: 4-layer stop mechanism — output rule annotation, ⛔ separator, Phase 4 STOP, Phase 5 gate (with exception for SKILL.md supplement path)
• Injection block rework: narrowed trigger signals, fixed 7-turn cooldown anchored to last send, added tone constraint for angry/meme_annoyed, conservative default ("when in doubt, don't send")
• Injection positioning: dropped fragile heading-based fallback, now only marker-match or append-at-end
• Frequency sync: SKILL.md frequency rule updated to match injection block

Test plan

• Fresh generation (Phase 1→8): LLM stops after showing profile card, waits for user reply before generating stickers
• User says "换一个" at Phase 4: re-generates base avatar, does not proceed to stickers
• User confirms at Phase 4: proceeds to Phase 5→8 normally
• Wake-up with existing avatar but missing AGENT.md marker: auto-injection fires
• Wake-up with marker already present: no-op
• Supplement path (missing stickers): Phase 5 gate allows entry without Phase 4
• Sticker send frequency: no sticker within 7 turns of previous send
• Angry/meme_annoyed only in playful contexts, not during serious task work

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