RN214 hangs at 99% booting after update to 6.7.4 (upnphttpd, rddclient failed, dba import failed)

Every once in awhile my Readynas would just shut down. Today I logged in and it said there was a new firmware avialable. I said upgrade but now it will not boot up. It give the following error on the RAIDar - Model X7sB3 Status TFTP_REQ. Firmware 6.7.4

I created a boot USB with the 6.7.4 firmware on the USB but I want to make sure that I do this correctly as I do not want to have it destroy my data.

The readme file says to place the USB stick in the front USB slot and using a paper clip hold the reset button down for 15 seconds while pressing the power button. Howerver the manual say I need to enter the Boot Menu first and the only option it shows is how to boot and reinstall the OS from the internal flash drive on the NAS. I want to make sure I do this correclty as I dont want it to format all of my data and do a factory reset or something awful. 

What is the proper procedure to install the latest firmware 6.7.4 on a Readynas 3200 unit. 

Thanks