I am trying to convert a flash file to 3gp to play on my phone. I have ffmpeg installed, but cannot figure out what options I need.

The example file below was recorded from my phone and plays.
Code:
ffmpeg -i example.3gp 
ffmpeg version 0.8.3-4:0.8.3-0ubuntu0.12.04.1, Copyright (c) 2000-2012 the Libav developers
  built on Jun 12 2012 16:37:58 with gcc 4.6.3
*** THIS PROGRAM IS DEPRECATED ***
This program is only provided for compatibility and will be removed in a future release. Please use avconv instead.
Input #0, mov,mp4,m4a,3gp,3g2,mj2, from 'example.3gp':
  Metadata:
    major_brand     : 3gp4
    minor_version   : 768
    compatible_brands: 3gp4mp413gp6
    creation_time   : 2012-05-19 05:53:30
    copyright       : 
    copyright-eng   : 
  Duration: 00:00:18.43, start: 0.000000, bitrate: 119 kb/s
    Stream #0.0(eng): Video: mpeg4 (Simple Profile), yuv420p, 352x288 [PAR 1:1 DAR 11:9], 104 kb/s, 14.64 fps, 1k tbr, 1k tbn, 1k tbc
    Metadata:
      creation_time   : 2012-05-19 05:53:30
    Stream #0.1(eng): Audio: amrnb, 8000 Hz, 1 channels, flt, 12 kb/s
    Metadata:
      creation_time   : 2012-05-19 05:53:30
At least one output file must be specified