Niiiice! Bike sounds awesome. I'm glad you are happy with it and that the wheels worked out.
YOU HAVE GOT TO TRY BUFFALO! It is the best. Way better then ground beef. Get some. Now.

Last night I made this shepards pie type thing. I used ground turkey, carrots, onion, and bell pepper in the filling and the top was mashed cauliflower (instead of the traditional potatoes). I wish I had added tomato sauce/paste to the filling, next time I will have to.
Then I was craving chocolate but didn't have chocolate chips only cocoa powder. So I made up this recipe for what I thought would be chocolate cookies but they ended up being brownies. Really hit the spot though, SUPER chocolaty and gluten free of course. Sweetened with applesauce and a TINY bit of stevia.

The burgers sound amazing. I have never made buffalo before so you got me there.

I tried out my new bike setup briefly yesterday. Simply amazing! I got up to 20mph as a new cruising speed and hit 25mph effortlessly on flat road, in my saddle so I wasn't even hammering down on the bike. On top of that, accellerating was half the work of what it used to be. These wheels weight over 1000 grams lighter than my old ones. Cray. My new aero position (which can be seen on FB) is also nice, but it could be a tad more aggressive. I'll be playing with that over the next few days :)

FOOD!

Okay, so I made buffalo burgers for dinner last night. I just wanted to take a moment to brag a little. They were delicious. Cooked perfectly and juicy and yummies!
I added onion powder, garlic powder (LOTS), some cumin and turmeric, and chili flakes. Awesomeness.
:)
Cooked 'em in the oven on 375 to perfection.

Yeah, i'm thinking of doing a track warm up (like i did in track... not using a track)
so running, butt kicks, high knees, side runs, bounding/skipping

First Circuit... I don't wanna do box jumps. It's supposed to be a 5 out of 10 workout so hmm.. maybe single leg squats? (w TRX?) Or IDK something else?...

Circuit 2 i like changing that to upper body. I'm thinking:
MB pushups
deadlift to row
TRX shoulders
Single leg KB bicep curl to shoulder press to tricep extensions
(do you think there is too much shoulders in this circuit???)

Circuit 3: core and balance stuff
Superman stars
4 jump squats to 4 mountain climbers
Caterpillar
F-B lunges with rotation

Cooldown is gonna be three easy laps around the parking lot and then a bunch of stretching

I read through the workout and here are some thoughts.

For the warm up, maybe dynamic stretches such as kickers, butt kicks deep lunges w. rotations ect.

For the first circuit, you have all power and explosive except for the F/B lunge, perhaps sub out for something else, maybe box jumps?

Second Circuit, I am not sure what you were aiming for. Maybe you should do an upper body circuit, similar to the first circuit which was all lower.

Third Circuit, I really like the row to kick back idea, but think about what you row vs what you can kick back. Huge difference right? Maybe tweak the idea a little. I love the use of the ladder in there. Maybe use this time for agility and core?

That's my take and how I normally structure a workout. Oh and one more thing, have the people partner up and work together. There are a ton of exercises that people can do w. groups of 2s and 3s. I'll let that thought sit for a while and see what you can come up with. Here is one to get you started:

Lunges w. rotation TOSS! They can both do it and take turns.

Okay so today we warmed up with suicides. Then there were 3 different circuits repeated 3x each with 5 exercises (didn't fully it make through last circuit- only 2 rounds because we ran out of time). We did exercies like stair runs, lunges, kb swings, step ups, resistance band bicep curls, ring rows, pullups, star jumping jacks etc.

They have boxes/steps (not as wide/big as ours), free weights, resistance bands, jump ropes, lots of medicine balls, kb, rings... i wish they had ropes!

Here is what i was thinking-

Warm up: IDK! I want something fun but i'm not sure what to do...

Circuit 1: 45 sec for each exercise
KB swings
side-to side jumps over a barrier
front to back lunges with rotation w/ a MB
jump rope

Circuit 2:
Caterpillar (where you start standing then walk hands all the way out as far as can and come back in)
Jump lunges
TRX shoulders (I think they will let me use the TRX- i think i saw one- if not i'm thinking frontal to lateral raises? kinda boring i know)
mountain climbers

Circuit 3:
MB pushups
supermen stars
bent over row to kickback
ladder (if they have one... not sure they do) if not I need some other fun cardio one...

If time: abs circuit of bicycles, toe touches, up down plank

stretching cooldown.

Thoughts? Would reallly love your help. This kinda matches what we did today... not sure how i could make it different so that it's really unique but awesome.

Yo yo yo, I'm back in the DMV

Just seeing if you check this thang ;)