Perhaps I’m misunderstanding, but this certainly sounds like you want to be using Mission Control. I don’t know what Control-F4 is configured to use by default, but it sounds from your description like it’s set for Show Desktop. I’d suggest checking the keyboard shortcut setting for System Preferences > Keyboard > Shortcuts > Mission Control [on the left] > Mission Control [on the right]. This shortcut shows all open windows which aren’t minimized to the Dock.
Note, also, that if you use the built-in Command-Tab application switcher, you can hold Command and Tab as needed to select an application in the switcher, but if you then continue holding Command and press the Up Arrow key while an application is selected, you’ll be presented that application’s open windows. From there, you can release the Command key and use the arrow keys to select a window, then press the Space Bar to make bring that window to the front.