Update.
I know some people said my engine sounded fine ... but I found a video on youtube from FordTechMacuLoco and on the the passenger side ticking sound. It sure sounded like my engine.
So I have a GREAT mechanic (Plug: Starky Auto, Omaha) Who for a couple hundred buck took off the passenger side cover and took the cam shaft out and inspected the roller followers and cam.
Result ... NO problem. It was super clean in the engine and no sludge which I feared. The roller followers (which can make the ticking sound) a few might have had some very slight bearing wear (very slight looseness) but no wear on the cam nor on the rollers.
In order to do that they need a timing belt holder which wedges down between the belts and only works if the timing belt tensioners are good. So they inspected that too and all good.
Very happy.
Side note looked like original cam phasers in the engine as well and they are in pretty good shape as well.
He took some pictures so I'll see if I can get them.
Ended up paying around $1200 all told because had him do some other work.
Front Differential rebuild, replaces some bearings which when driving sounded like dragging a cardboard box under the vehicle.
Fixed a O2 sensor which was giving me P2096 error check engine (Post Cat Fuel Trim System too lean Bank 1)
Fixed a broken vacuum line which was feeding the passenger front hub for 4x4 ... (don't know if this lead to more wear on the front differential bearings???)
Runs like a champ now and more importantly have the peace of mind of knowing exactly the state of the engine so I can get into the 300K+ club someday.
Thanks for all feedback.