I let it sit overnight unplugged, donloaded the latest Intel deployment assistant. Here https://downloadcenter.intel.com/Detail_Desc.aspx?agr=Y&DwnldID=23137&lang=eng&OSVersion=OS%20Independent&DownloadType= and it no longer gave me the error. The bios is now updated to the latest version.
Glad that worked! I know it's a stereotype, but sometimes "update everything to the latest" really is the fastest fix.