If you haven't already, travel to Violet City and beat Falkner, the first gym leader. His team consists of two Normal/Flying-type Pokémon: Pidgey and Pidgeotto. Each knows Tackle and Mud-Slap, and Pidgeotto knows Gust. Pidgey is at level 7, while Pidgeotto is at level 9. Trainers that picked Chikorita may have a difficult time with this gym. Exercise patience. Falkner will give you the Zephyr Badge, which you will need to use Flash (he will also give you TM31, Mud-Slap).
Head to Sprout Tower. It is located in the north of Violet City.
Enter and make your way up to the third floor. There are a few trainers that will battle you as you ascend. Most of their Pokémon will be Bellsprout, which are weak to Flying, Fire, Psychic, and Ice-type moves. You can catch level 3 to 6 Rattata and Gastly here.
Go up to the Elder monk, Sage Li. You will encounter your rival again, but he will leave quickly.
Battle the Elder. His team consists of two Bellsprout at level 7, and a Hoothoot at level 10. Bellsprout knows the moves Vine Whip and Growth. Hoothoot knows Growl, Hypnosis, and Peck. His Pokémon are slightly stronger than Falkner's. If you chose Cyndaquil, he should be fairly easy to defeat.
Collect HM05 Flash from him once you have defeated him.
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