You aren't going to be able to just flop the whole thing on a new mobo, no matter how hard you try or how careful you are. You MUST seperate the cpu from the cooler. Reason being, you'll have to seat the cpu correctly, so you'll need to raise the socket armature, seat the cpu and then lock it in place. Then you can drop the cooler back on top.
Since the cpu is already out of the socket and still stuck to the cooler, just flip the cooler upside down and use dental floss wrapped around both hands and thumbs on the cooler to 'cut' the paste under control. Do not use a knife, plastic or otherwise to try and pry the cpu off as it stands a good chance of springing off and landing pins down on the table or floor.
Clean the cpu / cooler as correct repaste directions instruct.
For Ryzen 3000, I prefer the credit card type approach over the pea sized blob. Intel and pre-3000 series used a monolithic chip dead center, so the blob has no issues spreading and covering the entire chip area. Ryzen 3000 uses multiple chiplets that are spread nearer the sides/corners so the potential not to get good corner spread exists, leaving possibly a partial area of chiplet uncovered.