FB messenger notifications

I want to stop the notifications on the watch. Every time I go into the watch app and manually turn it off, eventually they turn back on.

This happens only with FB products. Yes I can probably mute the chats but I don't mind them on the phone, I just don't want 99+ pings from my Pokémon Go group killing the battery on my watch.

Incidentally, FB has taken over the 2 quick buttons on my lock screen (s21 ultra 5g). Every time I switch it to phone and camera it goes back to FB/messenger.