If you are familiar with networking and configuring your router, you can use it.
Here is a thread that tells you how to do that: Ask The Expert: Have a Question about using your own Router with Fios? The Expert is Here!
As for channels, FiOS (like all other cable providers) are not yet a la carte. Unfortunately, the contracts with cable providers require certain channels to be carried in certain packages.
Verizon does have a number of different channel packages.
Some are the traditional tiered ones.
There are also ones that are grouped by content.
Go into verizon.com to see your options.
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