Welcome and congratulations on the new baby!
You are correct that the best thing you can do is to stay away from the pump. Pumping will only perpetuate or exacerbate your oversupply problem. Every time you remove milk from the breast, your body replaces it. By demanding that additional 3 oz, you're telling your body that it's doing the right thing and should continue to make those 3 oz.
In order to get your body to make less, you should nurse on demand and stop pumping. If you can stop completely, it's probably a good thing because it's the fastest path to reduced supply. (The more milk you leave in the breast, the faster supply decreases.) If you are so uncomfortable that you MUST get the milk out, try to pump or hand-express the minimum needed to restore comfort. This will allow your supply to decrease, but it will happen slower than if you can completely forgo pumping. Leaving milk in the breast is not necessarily a bad thing, but it does increase your risk for plugged ducts and mastitis, so familiarize yourself with those conditions here: http://www.kellymom.com/bf/concerns/mom/mastitis.html If you end up with either of those things, you want to get the pump out again and focus on using it to relieve those conditions before trying to decrease supply.
More helpful tips on coping with engorgement: http://www.kellymom.com/bf/concerns/...gorgement.html
Coolest thing my big girl said recently: "How can you tell the world is moving when you are standing on it?"
Coolest thing my little girl sang recently: "I love dat one-two pupples!"