You will need to read through that manual, much like the 7D. Yes, you can do all those things, but you will need to read what CF settings do what.
Unless your 7D had quality issues, you may find that there isn't a huge difference between the 7D and MK3. I found that a 7D at 6400, for example, resized to 10mpx, looks very, very close to the MK3 images. You will get a bit more DOF control back though. The 7D zone/expansion AF, for what I shoot (BIF, etc), worked seemingly as well as the 1D. You lose resolution, onboard flash, wireless flash control, movie mode, and a reduced footprint in the bag, but gain dual cards, 5 WB slots, longer battery life, more consistent and faster fps, and better weather sealing.
Congrats on the new toy though! I sold my 5D2 (wasn't using it), and have a backup MK3 coming in. I may do a back to back MK3 vs MK4 mini-review. Wish I had my 7D, that would be a great comparo.