Ok, I’m busted. I was a lot more sloppy, you will not like it
Make a fixed delay that will vary with clock speed,
run that delay in a loop that also writes a zero byte to on-chip EEPROM and increments the address,
The watchdog resets before it can fill the 256 bytes of EEPROM.
Then after reset count the number of zero values on the EEPROM,
write all 0xFF values to EEPROM for the next startup and go from there.
I appreciate your input.
I want to add a toggle flip flop to this for a few more frequencies and use the code in a bigger project.