1. insert pics
2. make every pic 1-3 frames "long"
in all seriousness, i read that 3 times, 1st time i thought what the fuck is he on about, read it again and thought, this fuckbag has to be kidding, read it once more and decided calling you a fuckbag wasnt good enough - sick-as-aids
^^ yes you might want to compress 4 hours to more than 20x speed. you just need to insert your footage then go and adjust your speed rate. not too bad. to give you an idea i filmed for almost an hour and then increased the rate to 50,000 and it was like 5-7 seconds
well to be honest i work with final cut so im not to sure but try looking on youtube and google for some Q and A stuff because i am pretty sure you should be able to use your gopro. i hope this helps to bump for help too. sorry i cant help too much man