update rules to not use deprecated syntax and allow for manual pushes

[hughesjj]

1. only/except is deprecated
2. Allows for manual runs of technical addon branches if you manually protect them

[pjanotti]

I'm not familiar with the GitLab rules feature, but, the implied logic LGTM

[codecov]

Codecov Report

All modified and coverable lines are covered by tests ✅

Project coverage is 35.06%. Comparing base (baa1ef8) to head (0a6ffbe).

❌ Your project check has failed because the head coverage (35.06%) is below the target coverage (40.00%). You can increase the head coverage or adjust the target coverage.

❗ There is a different number of reports uploaded between BASE (baa1ef8) and HEAD (0a6ffbe). Click for more details.

HEAD has 32 uploads less than BASE

Flag	BASE (baa1ef8)	HEAD (0a6ffbe)
	34	2

Additional details and impacted files

@@            Coverage Diff             @@
##             main    #6184      +/-   ##
==========================================
- Coverage   44.52%   35.06%   -9.46%     
==========================================
  Files         390      346      -44     
  Lines       27014    25148    -1866     
==========================================
- Hits        12028     8819    -3209     
- Misses      14147    15755    +1608     
+ Partials      839      574     -265     

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