Apple Watch Series 3 won’t update

I can't access the watch to see anything on it. When I try to pair it with phone it says "new software is available for this apple watch. update now to continue setting up". Then eventually get an error saying "checking for a software update failed because you are not connected to the internet. Start Over or Try Again". Either option keeps me in loop of errors. Obviously I am connected to internet. Bluetooth is on. I am not interested in updating the watch to the latest and greatest, just want it to work with whatever software its supposed to. The apple watch app on the phone still assumes no phone is paired so i can't access any menus there either. is there a way to maybe select what watch software I want. I see several people mentioning the same "no internet" error, but no replies address how to resolve that part. To answer your last question, not sure how to see what watchOS is running since i can't access info on watch or via app on phone? Appreciate any other suggestions :)