There's a vast amount of free stuff out there, including "3gpp". But nothing is going to take your file, and convert it to "emailable" size. You're wanting to email videos. 640 x 480 x 3 minutes at 100MB isn't bad. You'll be converting down to some pretty mediocre sizes and frame rates if you want to email this stuff to people.
As mentioned, yousendit and the like let you move large files around. So does Skype, with certain limitations on firewall setup.