Not sure exactly what your route will be, but keep in mind that we (Oceana Hornets) fly in and out of the DARE ranges VFR as the norm. Your POC to find out if the Pam MOAs are hot is Giant Killer South (I only know the UHF freq for them), and Washington Center to see if the Phelps MOA is hot. We use the Pams right down to basically the surface and up to FL altitudes (there is a "PAM low" as well as "PAM high" FYI), as well as the Phelps. There is a small restricted area off stumpy point that has a barge that we bomb, so that will also be something you would need to avoid. Generally speaking, if you fly up the coast at some low VFR altitude, you will probably be clear of it, especially if you stay offshore. We typically transit down to DARE VFR between 10-15k, and come home somewhere between 7-15k. There is normally some maneuvering over the albamerle sound or just NE of there when we do our G-WARM. That all being said, we have a good radar in the nose, so typically if we are co-altitude, we will see you. As long as you hug the coast, you will be nowhere near the W-72/110/120 and the TACTS range. The only conflict you might see there is a lot of traffic coming out of the W-72 IFR at 3000 ft as we approach the coast, especially if NTU is operating RWY 5, where we will get hooked to the SW of the field at 3000.