Hi Buggaluggs,
I use hardware inserts all the time (and I have an Orion32). To answer your questions:
Buggaluggs
A) Do I even want to do it? Would it be better to output the solo track and record back in to a new track
Either is fine, but I generally use the External Insert plugin. Recording back to another track works, but you're "printing" the effect at that point so I don't do it much. Just use E.I. and make sure you keep session sheets for your hardware settings.
Buggaluggs
B) If I insert do can I freeze the track? When I freeze a track with VST inserts in takes 10 seconds, does it handle an external insert differently?
Yep, IIRC you can freeze just fine, it's just a realtime bounce, so it'll take a bit longer.
Buggaluggs
C) Is there a how-to video that already exists on this?
Not sure, but you can ask me questions and I'll try to help out.
A few things to remember about using E.I.
First, when you specify an output E.I. will not let you use that same output anywhere else in the project. Also, External Insert will always consume a stereo pair, even if you are only routing to a mono channel. So, for example, if I have a couple of compressors on outputs 17 and 18 and I instantiate E.I. and tell it to use output 17 in mono, I won't be able to use EITHER 17 or 18 anywhere else in the project. It's annoying, but if you have enough outs you can work around it.
Second, remember to calculate latency in E.I. when you instantiate it, and re-calculate whenever you change audio latency.
Third, there is a known bug in Sonar with soloing a bus with E.I. on it. Hitting solo on a bus when E.I. is present on that bus results in total silence. Just use quick groups and track solo instead.
Last (and this one bites me all the time), if you use E.I. on a bus you will not be able to calculate latency until a track is routed to that bus. So if you add a bus, drop E.I. on it, and configure outs and ins, make sure you route something to that bus before doing the latency calculation. I've spent 20 minutes before trying to figure out why I can't calculate latency only to remember that it's becuase I've not routed anything to that bus.
Good luck, the Orion is a cool box.
Dean