I think sponges are like soaps, we all have our personal preference.
I’m VERY finicky about my sponges.
I like them really small, well… palm sized (maybe hand sized would be better.)
I like to be able to wring them out really tight.
Other people I know love to have a big ass sponge, but to me, I think maybe I’m similar to you… it gets to be cumbersome when it’s any bigger.
The foam is avoidable for the most part. You have to pick out one with the most holes.
“Holes?” More like pores, I guess.
My favorite is when the holes are almost the width of your pinky, up to the first knuckle.
If you can get your pinky nail just covered, into a hole, you wont have much problem with foam.
When you aren’t wiping the squeegee, they are great to add agitation. I guess it’s like having a larger PSI than a mop, but I dunno.
Wiping ledges, frames, etc. Clean up drips.
- same stuff you’d use a towel for, except for detailing… but it’s not shot after cleaning up a spill, just wring it out and it’s clean again.
I actually use it for poling, it doesnt get in the way at all.
But I pole in a different way than a lot.
I don’t two hand pull, using my arms (like WFP) I do what I call "reverse pool cue."
Think about making a shot in pool, but backwards. (back hand pulls backward, while the pole slides thru the front hand.)
I often use the sponge in that front hand and helps the pole glide/slide.
When I’m not cleaning, I keep it squeezed between my mop and channel in mu BOAB.
If I’m using two hands with mop and squeeg, I just jam it into my BOAB enough that I can pull it out and put the tools back.
Hope this makes sense, as I’m not known for my eloquence. 
I use towels, don’t get me wrong. But for the most part it’s for drying a drip or whatever.
Believe it or not, I used to not carry one at all.
Your thumb works like a squeegee with drips. Something to do with not having the same oils as your fingers.
If you work at it, you can detail with nothing but your own hand.
- but that’s a whole other thing altogether.