hehe cdd, its quite cool your level of stress and enthusiasm, if it was just a tomato plant and you fucked it up you would be like oh dammit that sucked but whatever a pack of 500 seeds costs $3, but since its Cannabis and its your first grow every step in the plants life is a learning experience and your so worried for your girls (I am a little similar with my hydro grow but kind of got in the flow of it now so not to worried at the moment, I understand their nutrient requirements now and have adjusted accordingly, less is more strategy from now on).
As above you already said you should dry it out further, I think I stated this in one of my past posts, water then wait for the 3-4th day before your next water, stick a finger in the soil and make sure its dried out enough (not moist), then transplant and water, I think you forgot or were a little to eager to throw them in your new pots, remember my other post PATIENCE young Jedi....haha.
There is no need to run anything around the edge of the pot if you do it right, the key to easy transplanting is having a well aerated soil (perlite/vermicite) and letting it dry out, those two things are all that's needed as well as not compacting the soil. When you pour soil into the pot just let it sit freely, then when the pot is full press all the soil down gently (very gently) then fill the remainder of the pot with soil and plant your seed, remember cannabis likes well aerated soil with easy water run off. Most plants do actually, my dad worked at a nursery when I was young and he used to bring plants home all the time that needed extra care or transplanting, one of the most important things he said was NEVER compact a soil because it dissuades roots from growing loosely through the soil and can cause water clots that will possibly lead to root rot.
Squeeze the sides of the pot gently (it wont damage the roots), do this all the way round the pot (gently), you will see the soil starting to be a little loose at the sides around the top.
Hold the 1 gallon pot inside your 3 gallon pot in the middle and add soil till it fills around the 1 gallon pot (this will leave a perfect space for your transplant and is a good trick to avoid having to dig out a bigger hole or mess around with moving soil or touching roots etc when filling), make sure you leave about 1/2 inch at the top of the 3 gallon pot to backfill soil over your plant when you put it in the hole, or fill the pot with more soil.
Move the 1 gallon pot vertically over the top of the 3 gallon pot and put the stem between your fingers squeeze the stem between your fingers very gently, then start to tip the pot angling it upside down while squeezing the edges of the 1 gallon pot.
You will feel the plant starting to slip out at which time you want to start lowering it if its going to fall out, DONT PULL IT OUT by the stem, use gravity to do the work, and as it slips out you can use your hand to catch the soil mass or alternative is to slip it out onto the top of the soil in the 3 gallon pot.
Once out you can simply place it in the hole and backfill the soil.
I have transplanted so many plants in this way (from small pots, big pots is a whole different ball game) and never had any root damage at all. My soil grow that I only transplanted last night has already started to form new growth with nearly no transplant shock at all (of course there is some, its natural in a new environment, but by not damaging roots or anything it cuts down the shock time drastically and encourages the plant to adapt quicker).
Yours will be fine, just hoped this would help to give you a really clear understanding of small pot transplanting (this doesn't work for big plants as they usually weigh to much but ideal for solo to 1 gallon to 3 gallon to 5 gallon).
lol