Flying in MD/DC/VA area [ADIZ]?

I'm a private pilot based in Seattle, WA but I'll be home for the
holidays in Columbia, MD. I am planning to do some flying from KFME (Fort
Meade) and was wondering if pilots in the area can tell me about flying in
the ADIZ. I'm reading APOAs stuff now (and updated my maps). Here in WA
we still have 4 TFRs but you just don't fly into them.
I'm VFR only, but it seems like the key points a

1) File flight plan (can you do this from a cell phone, NOTAM seems to
imply linelines only)

2) Get squak code/clearance on ground PRIOR to takeoff

3) Open flight plan (or can you do that when you contact ATC for the squak
code).

4) Follow flight plan (how much can you deviate)

5) Close flight plan (not done at landing by ATC automatically, can you
close with airport in site from the air or only by phone after landing).

Last time I was home (pre 9-11) I would fly people over downtown
Baltimore (football and baseball studiums) and the bay bridge. That looks
like it's out, or will ATC clear you into these areas?
I'm also planning a trip from KFME to KBED to fly some people up to see
'Nana'