How do I save a cast iron pan?

While unpacking from our recent move, I found my old cast iron pan that I set aside in my love for my (then) new Le Creuset enameled pan.

It was poorly seasoned and everything stuck to it, including the foil I quickly put around it to keep the cake pans I stacked in it clean. Now I have foil stuck to it and I can't figure out how to save it so I can start from scratch.

Also, what's the best way to season it properly so I won't get in this mess again?

 

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