3.0, auto, and 33's?
Definitely 4.56:1 gears.
I noticed a great difference (on my 4.0) just from the xcal2 programmer.
I never noticed much from a 2.5" flowmaster catback I had on my ranger (also 4.0). Best bang for the back (imo) is the programmer. Most of your "cold air" intakes on the ranger will actually draw air from under the hood instead of behind the headlight like the stock intake. It will probably increase intake temperatures in most conditions and leave the filter more exposed to water.
I think volant would probably be the exception but I haven't used one.
2006 F150 FX4 Super Crew - Bilstien 5100s leveled 2", 35" KM2s, 4.56 gears, Detroit locker, Eaton E-Locker, Traction Bars, AEM intake, Xcal 2
2010 VW Golf TDI 6MT