I would say that the oven is less scary then a heat gun. The heat gun directs a lot of heat in a small area.
I put some wet cardboard and a wet towel in a pan that was big enough to hold the light. Every oven is different so I would start at about 225 degrees for about 10-12 minutes. If that doesn't get it to come apart then try going up 10 degrees and 2 minutes. I found that mine came apart fairly easily at 240 degrees and 15 minutes.
Make sure that no part of the light touches any part the oven and you are good to go.
As far as paint, I had a local body shop spray my rings for me. I've never been good at painting. They used my paint and only charged me $75.
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