I used the superwipe myself, didn't look to see what they were suggesting.

I am not sure, seem to remember reading that superwipe may just be that one 3 times or something? go ahead and use it to be safe if you want, these guys know what they are talking about.
I didn't have the Smelkus recovery at the time either, but I do now and I like it. It has a bunch of wipe combinations you can choose with one click, including Superwipe.
It also lets you choose to reboot your phone after some operations like a restore, which is handy.
When you use the installer in the custom mode it gives you the option to choose some included apps, GoLauncher is one of them. So is TB I think. Not sure what default option loads.
A tip, you may already know, on your present rom using it, go to menu and make a backup. it saves the icons that you have on the various pages. When you fire it up on the new rom, go into menu again and restore it. It'll rebuild your page setup for you. If you don't have an app installed on that rom you will just have a generic sort of icon there but if you have backed it up in TB, restore your apps and you'll be good to go.