I did mine last month (15k miles) and used BG synchro shift II its a 75w80 but the gearbox feels like new again. The biggest improvement is going into 1st/reverse when cold. Over the years I have used a quite a few gear oils and as far as transmissions go the best I have used have been bg and Amsoil both on the street and track. I had only used the original BG syncroshift before but I wanted to try the newer BG Synco Shift II since it is designed specifically for FWD Manual gear boxes. Love it so far 2000 miles later.
with that said, the motorcraft should be fine as well and that goes for most any quality gear oils as long as you stick with a GL-4 you will be A-OK.
Also the service interval for transmission fluid is usually 30k depending on use. I tend to stick with 15k though as I feel like after 10k miles or so of street driving things tend start feeling a bit clunkier than they did when they were new. Its a small price to pay for smooth shifts and a long gearbox life especially if you change the fluid yourself.