MediaMover will work with Adrenaline as long as the media was captured as OMF and not MXF.
As far as doing it without a third party application, it is more of a hunt and peck operation and not easy to do.
When I work with several projects, I only work with one active OMFI MediaFile folder at a time. So before I start a project, I take the existing OMFI folder and rename it to the project name. Then the new project will be added to the OMFI Folder. WHen I need to switch, I change the name of the OMFI folder to the project name, and change the name of the folder project name back to OMFI MediaFiles.
Archaic, I know, but it works.
Michael