Yeah, it sounds like you actually "get" all this, Frank Castle.
As you said a couple posts up, the four-vector formalism is motivated by the facts before us: if there's a universal speed limit (and if the laws of physics are frame-independent), then we get time dilation, length contraction, and the relativity of simultaneity. The old three-vectors are therefore no longer covariant (except in the classical limit).
All of special relativity can be done without four-vectors, but they're a convenient way to notate and conceive of the physics.
Now, you asked me
how the equations for relativistic energy and momentum can be derived without four-vectors.
For starters, I'd direct you to Einstein's original "##E=mc^2##" paper:
https://www.fourmilab.ch/etexts/einstein/E_mc2/www/.
If you read "between the lines," you'll see that he assumes the existence of
rest energy ##E_0##, a safe assumption because how else could a resting body remain at rest while losing energy? He then uses the relativistic Doppler shift (which he'd derived in his previous special-relativity paper using the Lorentz transformation:
https://www.fourmilab.ch/etexts/einstein/specrel/www/index.html#SECTION22) to show that the relativistic equation for kinetic energy must be ##E_k = E_0(\gamma - 1)##, which reduces to the approximation ##E_k \approx \frac{1}{2}E_0 \frac{v^2}{c^2}## in the classical limit, such that ##m = E_0 / c^2## (because classically ##E_k = \frac{1}{2}mv^2##).
That last result was of course revolutionary, and so it is the explicit focus of the paper. But if you take a step back, the real meat of the paper (IMO) is the tacit introduction of the concept of rest energy, the formulation of kinetic energy in terms of it, and the implied equations for
total relativistic energy ##E##:
##E = E_0 + E_k\\
E = E_0 + E_0(\gamma - 1)\\
E = \gamma E_0 = \gamma mc^2.##
As for momentum (##\vec p = \gamma m \vec v##), see the famous thought experiment proposed by Gilbert Lewis and Richard Tolman in 1909, reproduced in many books on SR. For instance:
https://books.google.com/books?id=FrgVDAAAQBAJ&pg=PA76
I think it's worth emphasizing that both Einstein's derivation of relativistic ##E## and Lewis/Tolman's derivation of relativistic ##\vec p##
assume the conservation of energy and momentum (respectively).
You can then construct the four-vector formalism by assigning the (infinitesimal) timelike interval a "direction" in spacetime (the direction of a traveler's world line, naturally) and calling the resulting object the
four-displacement: ##d \vec R = (c \, dt, d \vec r)##. Differentiate ##\vec R## with respect to the traveler's proper time, and you have the
four-velocity, which looks like this when simplified: ##\vec V = (\gamma c, \gamma \vec v)##. Multiply ##\vec V## by the invariant ##m##, and you've got the
four-momentum: ##\vec P = (\gamma m c, \gamma m \vec v)##, which you recognize as equivalent to ##\vec P = (E / c, \vec p)##.