IMO you can skip through a lot of the MCU movies- they are all subtly building a universe but only a few radical shift things up. So if you want to catch up quickly use this list, then go back and watch all the other great stories when you aren’t as rushed.

• Captain America 1 (optional but know about Bucky in WW2 if you’re gonna skip)
• Avengers
• Captain America 2
• Guardians of the Galaxy
• Age of Ultron
• Captain America 3
• Thor Ragnorak
• Infinity War

Ant Man and the Wasp doesn’t set up Avengers 4 until the post credit scene, which you could probably find on YouTube or Wikipedia. It’s a fun story but if you come looking for Avengers hints you’ll be disappointed.