The file is an ISO image. Just burn it to a CD and your pc will boot to it. The post I found it in has all the instructions. There is no commands to learn, the CD is all set up, pretty much an automated process.
As for your apps, they should restore after you set your phone up after you SBF. I just went through the whole process so I could flash DarkSlideX on my DX. I was up and running in about 25 minutes. Really painless. The CD is the easiest phone restore process I have ever had.
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