Yes, use the wet sponge on cold tip is generally ineffective, but some people still do it, as a "last try to clean the tip before it cools down completely". And on top of that using rather large forces to scrub it off. Not realizing they are just damaging the things (both the sponge by tearing it apart by the force and hardened solder spikes on the tip, as well as the tip corrosion afterwards).
And for the shocks: It is not immediate destruction, just the surfaces wearing out over time by fatigue cracking within the coatings. 300..350 is still somewhat within the limits, for lead free you sometimes need to go up to 400degC (if you need small tip to melt the solder very quickly) and there the shocks become really way greater. Yes, it is not good practice to use that high temperatures for long time either, but that is another topic, sometimes you just need it.
But it is matter of how long the tip will last, not that much whether it survives short term or not, of course it does.
will be ineffective!