My favorite tool for pricking out is wooden chopsticks. I use the wider end to poke a transplanting hole in soil, and use the skinny end to uproot the seedling. I have to say, they are much easier to remove from vermiculite than from potting mix, leaving roots intact.
Poor Rick would pass out if he'd see me transplanting my wintersown stuff.
I dump out the whole blob, usually on their heads. Then I flip 'em right side up, cut into hunks with a knife, like a pan of brownies.
Then I transplant hunks.
Are you still conscious, Rick?
Karen