http://www.jungleflasher.net/downloads.html is the one we tend to point people towards. It does not cover some of the more advanced topics and some of the subtleties are skipped over a bit but it is good for what you want.
If you have a more specific question/scenario there are quite a few people around here who can answer such questions as well.
Some have called it a possibility to be banned by, I am not so sure.
The only thing you have to remember to do is put a grounding strap- wire (anything that conducts- I have used tin/aluminium foil when being lazy) up the metal 360 case to the PC case. I prattled on about the science behind it all http://gbatemp.net/index.php?showtopic=109419