I lived in VA Beach for a little bit and worked out at the outer banks for a summer. Great area. Outer banks is cool. A couple of things to do.
Kill Devil Hills. Dunes are huge, it is where the Wright Brothers flew. May be a museum, its been a few years.
Beaches at OB are nice, the waves are tough. If you can do some offshore fishing this is the place. The jet stream comes in closer and the fishing is pretty good.
If you can make it to VA Beach, or Norfolk there is the home of the Atlantic fleet there, a huge naval base, also Oceana Naval Air station. There is a ton of US military things in the area if you like that stuff. Beaches and the boardwalk at VA Beach is nice. Tourist type shopping on Atlantic Ave is plentiful. And the seafood is fantastic in the area.
Williamsburg is ok, it will be fucking hot so take mosquito spray and plenty of water. Plenty of touristy stuff to do in the area (Busch Gardens).
Monticello is very nice, and just down the hill is UVA. You will spend half a day at TJ's home.
DC, do the typical stuff and get a metro card. If you call your congressman ahead of time they will do a private tour of the Capitol Building. At least they used to. Might want to check into that cause the sign up tours are filled with sweaty people.
Richmond - skip it.
Other than that there is plenty to do, VA Coast has a lot of great parks, beaches etc. As someone said earlier, stay off 95, the traffic is tough. Enjoy.