trying to go from sync 3.0.17276 to sync 3.4.23188 to fix apple carplay issue but unsure if the update will brick my apim

If you scroll down you’ll see the link to get you to 2.2.17011 and the autoinstall for it.
That will get your CP working, once you get there you can go to the last release for your VIN on the Ford owners site.
None of the above will require reformatting or possibly bricking your APIM