Did some searching and my problem sounds like a bad TOB, but just looking for some reassurance, as the title states.

Classic grinding noise like rocks tumbling/grinding. Quiets down if not goes completely away when I push in the clutch. Also if I get the car really heated up, about 5mins of driving after car its optimal operating temp it quiets down a lot. Am I on the right tack here?

Also I've herd that a bad TOB won't hurt anything, but to be honest it is kind of an embarrassing sound, how easy is it to change, or how expensive would it be to have a transmission shop fix it?

I'm waiting on my check and will be ordering some Amsoil transmission fluid to hopefully quiet this down some in the meantime.

97 Talon ESi 14.943@91.35MPH N/A!
"If you need someone to provide an itemized build of materials and a flowchart to walk you through every build-related question you will need to answer at each step of the process, you shouldn't be playing with cars. "-Driggs