Can I convert this to Arduino IDE

[SouthernAtHeart]

In the IDE, see File > Examples > ArduinoISP. There's tons of forum threads on it, also check the main Arduino web site. I haven't ever actually used it, I just got a dedicated ICSP programmer instead. For $20 or so, money very well spent IMHO. Better to have a dedicated device.

I see in the Arduino IDE there is Tools/Programmer/Arduino as IDE. Surely it's not as simple as selecting that, and it dumps my Arduino sketch, converted to hex code straight thru the UNO, unto the motor board??? That would be great!

Correct. The Arduino has to be running the ArduinoISP sketch. No bootloader required on the target chip.

THANK YOU, AGAIN. I think I've about got it in my head now!
I'm just a tinkerer, so using the UNO as the ICSP is fine for me.

So just to be certain I've got it, the simple steps are:

1. load the ISP Sketch on the UNO.
2. connect the UNO to the Sparkfun board via the ICSP headers (properly, from that webpage)
3. write my new firmware sketch for the Sparkfun board.
4. change the setting to Tools/Programmer/Arduino as ISP
   ...and compile/load!
   That's it?