Welcome and sorry to hear
vwhat happened, if I may ask?
Would try to get an engine from a 2013 up sho mks flex etc. will have to swap over a few parts from the 2010, nothing major. Prefer engines with composite valve covers (redesigned to address oil consumption issues) but not necessary. Do water pump, timing chains, tensioners and guides along with vct solenoids on the "new" engine. Maybe even an lms oil pump
Labor time not sure what the book calls for, but I expect engine pull and install to be no more than 16 hours work. Mostly just a lot of steps.
F150 engines are laid out differently and wont physically fit. The engine management is different as well, but not sure how much of a hurdle for a talented tuner.