The "F" does not refer to the F prefix on the serial number. As you have noted, long action bolts will swap from one long action to another but doing so alters headspace. You may increase or decrease headspace by swapping bolts from one action to another causing all kinds of problems. Now as far as the rectangular bolt baffle, I believe its the bolt head that has the elongated (rectangular) tab on it. It is used to limit the length of travel of the bolt (dont need all that room for a .223). Any way you should be able to use the bolt assuming that you want a .223 bolt head.
You may want to look at the FAQ section for more info. Lots of details and pictures that may help.
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