Formatting ext 3 partition?

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I want to flash the shadowfrost 0.7 rom but I'm not sure how to format an ext 3 partition on my sd card..

I looked around for an anwser but I could only find what I think were linux commands and something about a recovery console.. which I have not been able to find.

You enter recovery by hitting Search+Power > Fastboot > Recovery.

Or use fake-flash (get ROM Manager). I believe you can also partition your SD card via ROM Manager (tho only paid, I think, but it's soo worth it).