Unable to connect to h2 db

Since my laptop had a forced shutdown, I cannot start Metabase anymore.

ERROR metabase.driver :: Failed to connect to database: Timed out after 5000 milliseconds.
ERROR metabase.core :: Metabase Initialization FAILED
java.lang.AssertionError: Assert failed: Unable to connect to Metabase h2 DB.

I upgraded to the latest version and tried to find a metabase.lock file with no luck. I found metabase.db.mv.db under Librar/Application Support/Metabase but it looks like Metabase is trying to connect to h2.

I’ve been trying everything in the couple of github issues/discourse I could find but I can find any of the mentioned files and there’s little help offered…

is there any way I can save all my queries for a fresh install? All I could find is the info on how to backup https://www.metabase.com/docs/latest/operations-guide/start.html#backing-up-metabase-application-data
I’ve backed up the metabase.db.mv.db file but on restarting metabase it always tries to connect to h2 automatically…

If I remove metabase.db.mv.db and restart Metabase, it starts as if it was a fresh install, if I then put the metabase.db.mv.db back then it crashes again.

any ideas on what to try or how to do a backup?