Right click on your synth/sampler in the step sequencer.
Replace > More > MIDI Out
File > Export > Midi
Bounce as a pattern.
I actually had a completely different, long winded method to doing this, which involved starting a new project, but I just found this out as I was typing the thread

I love hearing my synth lines rendered in glorious MIDI grand piano

Any other general FL/MIDI advice, feel free to post. I was gonna post this in the FL Q&A but the search function on this forum is atrocious.
pochsta