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I have an 08 F150 CC 4x4 3.55 gear and it is rated to tow up to 8200lbs (9200lbs if I put 3.73's in it). I've not towed any huge loads with it yet but a bed full of firewood and a 20ft boat were no issue at all for it. It was a short trip so I didn't get any good mileage figures. Empty I get 15 in town and 17-18 on the highway.
I can imagine the 250 being a bit more sluggish than mine though the overall weight of a regular cab 250 compared to my CC 6.5ft bed 150 probably is similar, but it would get the job done with the right gearing.
I think a lot of the stigma against the 5.4 being a decent base motor for the SD is their fear of revving the motor while towing. The 460 was indeed a workhorse, but its peak torque was at a relatively low 2400rpm so you didn't have to rev it to get the job done. The 5.4 3v on the other hand makes peak torque at 3750rpm. This scares a lot of guys used to towing with 460's or diesels, but the 5.4 will chug along just fine like that.
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2000 Excursion 7.3 4x4
Turbo'd Chip'd Intercool'd and Exhaust'd
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