I found that if you use the walking foot for the middle of your quilt then did free motion for the borders it is a great way to learn free motion.
I bought simple stencils for borders, like hearts or leaves.
With borders you are always sewing without bulk under your machine so it is much easier to handle.
I have a Flynn frame and dont like it at all, everyone is different. It is only good for baby quilts which are not that hard to quilt anyway. Larger quilts are much to hard to handle with that frame.