I painted a whole map underwater (max size brush, 1 elevation, paint it all), then put a spot of smoothed 100+ elevation 3x3 in the middle with a spot of 400 elevation unsmoothed in the middle and got this:

Here's the parameters I used, naturally you can use your own, toss in bogeymen or whatever, I figured there was enough crap to play with that I wouldn't need to deal with smashing those little buggers too.
[WORLD_GEN]
[TITLE:SMALLER ISLAND]
[DIM:33:33]
[EMBARK_POINTS:5000]
[END_YEAR:150]
[BEAST_END_YEAR:75:15]
[REVEAL_ALL_HISTORY:1]
[CULL_HISTORICAL_FIGURES:1]
[ELEVATION:1:400:401:401]
[RAINFALL:0:100:51:51]
[TEMPERATURE:25:75:51:51]
[DRAINAGE:0:100:51:51]
[VOLCANISM:0:100:51:51]
[SAVAGERY:0:100:51:51]
[ELEVATION_FREQUENCY:1:1:1:1:1:1]
[RAIN_FREQUENCY:1:1:1:1:1:1]
[DRAINAGE_FREQUENCY:1:1:1:1:1:1]
[TEMPERATURE_FREQUENCY:1:1:1:1:1:1]
[SAVAGERY_FREQUENCY:1:1:1:1:1:1]
[VOLCANISM_FREQUENCY:1:1:1:1:1:1]
[POLE:NONE]
[MINERAL_SCARCITY:1500]
[MEGABEAST_CAP:10]
[SEMIMEGABEAST_CAP:50]
[TITAN_NUMBER:10]
[TITAN_ATTACK_TRIGGER:80:0:100000]
[DEMON_NUMBER:10]
[NIGHT_TROLL_NUMBER:10]
[BOGEYMAN_NUMBER:10]
[VAMPIRE_NUMBER:10]
[WEREBEAST_NUMBER:10]
[SECRET_NUMBER:20]
[REGIONAL_INTERACTION_NUMBER:20]
[DISTURBANCE_INTERACTION_NUMBER:20]
[EVIL_CLOUD_NUMBER:10]
[EVIL_RAIN_NUMBER:10]
[GENERATE_DIVINE_MATERIALS:1]
[GOOD_SQ_COUNTS:1:1:0]
[EVIL_SQ_COUNTS:1:1:0]
[PEAK_NUMBER_MIN:1]
[PARTIAL_OCEAN_EDGE_MIN:0]
[COMPLETE_OCEAN_EDGE_MIN:4]
[VOLCANO_MIN:1]
[REGION_COUNTS:SWAMP:0:0:0]
[REGION_COUNTS:DESERT:0:0:0]
[REGION_COUNTS:FOREST:0:0:0]
[REGION_COUNTS:MOUNTAINS:0:0:0]
[REGION_COUNTS:OCEAN:0:0:0]
[REGION_COUNTS:GLACIER:0:0:0]
[REGION_COUNTS:TUNDRA:0:0:0]
[REGION_COUNTS:GRASSLAND:0:0:0]
[REGION_COUNTS:HILLS:0:0:0]
[EROSION_CYCLE_COUNT:250]
[RIVER_MINS:1:1]
[PERIODICALLY_ERODE_EXTREMES:1]
[OROGRAPHIC_PRECIPITATION:1]
[SUBREGION_MAX:2750]
[CAVERN_LAYER_COUNT:1]
[CAVERN_LAYER_OPENNESS_MIN:95]
[CAVERN_LAYER_OPENNESS_MAX:100]
[CAVERN_LAYER_PASSAGE_DENSITY_MIN:0]
[CAVERN_LAYER_PASSAGE_DENSITY_MAX:10]
[CAVERN_LAYER_WATER_MIN:0]
[CAVERN_LAYER_WATER_MAX:10]
[HAVE_BOTTOM_LAYER_1:1]
[HAVE_BOTTOM_LAYER_2:1]
[LEVELS_ABOVE_GROUND:15]
[LEVELS_ABOVE_LAYER_1:5]
[LEVELS_ABOVE_LAYER_2:1]
[LEVELS_ABOVE_LAYER_3:1]
[LEVELS_ABOVE_LAYER_4:1]
[LEVELS_ABOVE_LAYER_5:2]
[LEVELS_AT_BOTTOM:1]
[CAVE_MIN_SIZE:5]
[CAVE_MAX_SIZE:25]
[MOUNTAIN_CAVE_MIN:10]
[NON_MOUNTAIN_CAVE_MIN:20]
[ALL_CAVES_VISIBLE:1]
[SHOW_EMBARK_TUNNEL:2]
[TOTAL_CIV_NUMBER:10]
[TOTAL_CIV_POPULATION:15000]
[SITE_CAP:100]
[PLAYABLE_CIVILIZATION_REQUIRED:0]
[ELEVATION_RANGES:0:0:0]
[RAIN_RANGES:0:0:0]
[DRAINAGE_RANGES:0:0:0]
[SAVAGERY_RANGES:0:0:0]
[VOLCANISM_RANGES:0:0:0]
[PS_EL:1:1:1:1:1:1:1:1:1:80:1:1:80:1:80:1:80:1:80:1:80:1:80:80:1:80:1:80:1:1:1:1:1]
[PS_EL:1:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:1]
[PS_EL:1:1:1:1:1:80:80:80:80:80:1:80:80:80:80:160:160:160:160:160:160:160:160:160:160:160:160:160:160:160:160:80:1]
[PS_EL:80:80:80:80:80:80:1:80:1:80:80:80:80:1:80:160:200:200:200:200:200:200:200:200:200:300:200:200:200:200:160:80:80]
[PS_EL:80:80:1:80:1:80:80:80:80:80:80:80:80:80:80:160:160:160:160:200:200:400:300:200:300:300:200:200:200:200:160:80:1]
[PS_EL:1:80:80:80:80:80:80:80:80:80:80:1:80:1:80:80:80:80:160:200:200:300:300:400:300:200:200:160:160:160:160:80:80]
[PS_EL:1:80:80:80:80:1:80:80:1:80:80:80:80:80:80:80:1:80:160:200:300:200:200:200:200:300:200:160:80:80:80:80:1]
[PS_EL:80:80:1:80:80:80:80:80:80:80:160:160:160:160:160:80:80:80:160:200:200:200:200:200:200:200:200:160:80:1:80:80:1]
[PS_EL:1:80:80:80:1:80:160:160:160:160:160:200:200:200:160:160:160:160:160:160:160:160:200:160:160:160:160:160:80:80:80:80:80]
[PS_EL:80:80:80:80:80:80:160:200:200:200:200:200:200:200:200:200:200:160:80:80:80:160:160:160:80:80:80:80:80:80:80:80:80]
[PS_EL:1:80:80:1:1:80:160:200:200:200:200:200:300:200:300:200:200:160:80:1:80:80:160:160:80:1:80:1:80:1:80:1:80]
[PS_EL:80:80:80:80:80:80:160:200:200:200:200:300:300:200:200:200:200:160:80:80:1:80:160:160:80:80:80:80:80:80:80:80:80]
[PS_EL:80:80:160:160:160:160:160:200:200:200:400:200:200:200:200:400:200:160:160:80:80:80:80:80:80:80:80:80:80:80:80:80:80]
[PS_EL:1:80:160:200:200:200:200:200:200:300:200:300:200:200:200:200:200:200:160:80:80:80:1:80:80:1:1:80:1:80:80:1:80]
[PS_EL:80:80:160:200:200:200:200:300:300:200:200:200:200:200:200:160:160:160:160:80:1:80:80:80:80:80:80:80:80:80:80:80:80]
[PS_EL:1:80:160:200:200:300:400:300:200:200:200:200:300:200:200:160:80:80:80:80:80:80:80:80:80:80:80:80:1:80:80:80:80]
[PS_EL:80:80:160:200:200:200:300:200:400:200:200:300:200:200:200:160:80:1:1:1:80:80:1:80:80:1:80:80:80:80:80:1:80]
[PS_EL:80:80:160:200:200:200:200:200:200:200:200:200:200:200:200:160:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80]
[PS_EL:1:80:160:200:200:200:200:200:200:200:200:200:160:160:160:160:80:1:80:80:1:80:80:1:80:1:1:80:1:80:80:1:80]
[PS_EL:80:80:160:160:160:160:160:160:160:160:160:160:160:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80]
[PS_EL:80:80:80:80:80:80:80:80:80:80:80:80:80:80:1:80:1:80:1:80:80:1:80:1:1:80:1:80:1:80:80:1:80]
[PS_EL:1:80:1:80:80:1:80:80:1:80:80:1:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80:80]
[PS_EL:80:80:80:80:80:80:80:80:80:80:80:80:80:160:160:160:160:160:160:160:160:160:160:160:160:160:160:160:160:160:160:160:160]
[PS_EL:160:160:160:160:160:160:160:160:160:160:160:160:160:160:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_EL:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200:200]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:100:50:50:50:100:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:100:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:100:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:100:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:100:50:50:50:100:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]
[PS_VL:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50:50]