Extract Birthday Frame From MOV

I have a .MOV video and I need a single still image pulled from it. It’s the 5th frame—the one where a man, a woman, and a girl are gathered around a birthday cake. Once I share the file, simply scrub to that exact frame and export a high-quality image. PNG or JPEG is fine as long as the colours and resolution match the source. Feel free to use FFmpeg, Premiere Pro, Final Cut, or any other reliable tool; accuracy is what matters most. Please return the image and confirm the time-code used so I can cross-check.