A lot to unpack here.
Yes, tornado kick is a regular part of your rotation, much like how on warrior onslaught is a regular part of your rotation during IR, and how holy spirit is a part of your rotation as pld, but you typically dont use it unless req is up. You don't always fire off abilities off CD, but those abilities are still regular parts of your rotation. Just cos tornado kick has some strict requirements to be good, it doesn't mean its not a regular rotation skill (plus with riddle of wind it takes like 3 gcds to get your buffs back thats like nothing)
You're not missing skills, but you weave those 4, with forbidden chakra coming off cd randomly you can weave a lot more. I'm probably in the minority that likes the slowdown, because it makes the skills in rof feel more oomfy, then again i liked ranged cast bars.
I don't quite understand your point about Tornado kick refreshing the buffs/ debuffs, also the point is that mnk isn't SAM or NIN, its its own thing, and its thing is maintaining buffs. It doesn't take much at all to get your maintenance buffs back, plus most fights really dont have a lot of downtime built in (at least in savage) there will be like 2 maaaaybe 3 times you'll be forced to lose stacks, which you'll get back in 3 gcds, its just a skill ceiling thing I suppose.
I don't get why you're saying you have nothing wrong with making the rotation more complex, when its arguably the rotations complexity (or clunk) that you have an issue with. Having form shift be ogcd would mess with the buff timers even more, cos even if you extended the buff timers, the rotation would just be about squeezing out as many non buff combos as you can, which would make the timing still tight. Also I don't see the issue with it being 5 secs to form shift over to the right form to start the targetting, if you are losing stacks the boss is likely untargettable for a lot more than 5 secs, so its a non issue, if you're not getting ther fast enough, thats on you.