Just did this the other day. I could not find a flash drive that could hold 32gigs or whatever it was asking for. I used a portable hard-drive instead. It took around 20 - 30 minutes with the car idling in the driveway. After Sync said it was updated, I completely turned off the car and then drove it like an hour or two later and SYNC 2.2 worked like a champ. Android Auto works, it still has its few flaws. I guess for my car and a lot of others.. you are going to need hardware for Apple Car Play to work..
..Instructions and the file are found from Fords website.