I ended up taking this to the dealer, NOT becuase I can't do it, but because I needed the car done since its my wife's, and I happened to be taking courses about 1 mile from teh dealership.
I (and yall) were right. It's the #7 Intake lifter. I did speak to the technician directly, which I like to do because I can use words like "lifter" and "follower". He said the lifter failed. Either way, the follower was dark from heat, and the camshaft lobe is completely trashed.
Here's a pic.
https://photos.app.goo.gl/rhNHTn6Bl186AAHF2
I can't figure out WHY it failed. The car is not abused and gets oil changes with FL820S filter and 5w20 MOTORCRAFT when the dash tells me its time. I do ALL of the maintenance and have since brand new. ZERO reason this should have failed in 100k miles and I'm pretty pissed considering my 202 5.4L (different animal) has 300k miles without so much as a whimper.
EDIT: LOL, it's cylinder 8. He told me 7 and it got stuck in my head.
Super helpful post Corbett!! Thats handy if I have that kind of damage and can get away with it. If I had the tool, I could do it without doing what you did, plus, if its not on the rearward cylinder...then what?
What I could really use is info on how to use the spring compressor tool without dropping the valve into the cylinder. If I need to replace a cam, then that's fine, I don't need to use a compressor, but if my cam is OK and I need to replace a follower or lifter on cylinder 1 or 5, then the tool would be handy, BUT IM TERRIFIED OF DOING IT WRONG AND DROPPING THE VALVE. Anyone know how to make it work?