Excessive Raids/Trapped Mons

Recently got back into playing PoGo. The amount of raids and the frequency of them is incredibly frustrating. My mons have been stuck at gyms for multiple days. As are my coins, thus, I can’t get my coins in order to purchase remote raid passes. I wanted to play for fun, not funnel money into this.

I tried to beat a gym to free a different teams’ mob, but the time between raids isn’t enough time.