It will not accept the 7 function, the tutorial for making a bootable disk is worthless and 10 years out of date, the iflash method does not work as it keeps telling me it is only for 32 bit systems.... I am ready to just give up.
What do you mean "it will not accept the [F]7 function"?
What bootable disk? All you need is a FAT32 formatted USB stick with the .bio file.
Iflash is intended for DOS.
The recovery bios doc here is dated 2017: https://www.intel.com/content/www/us/en/support/articles/000005630/boards-and-kits.html
The release notes for your bios has specific instructions and information related to your board and bios:
What bios version did you have? What version are you trying to upgrade to?