To show you what not to do, each week STACK brings you a moment from the weight room or sports field gone horribly wrong.

Here’s the thing about fitness fails: we all have a few in us. At some point, everyone gets an exercise wrong, loses to an inanimate object or throws the worst first pitch in the history of baseball.

The key to moving past a fitness fail is owning it. The best thing you can do when you fall down is to pick yourself back up, look the haters in the eye and push on harder than ever. If you keep falling down, that’s even better—everyone loves an underdog.

Take one of our favorite Fitness Fail Friday athletes ever, this Chinese University Games hurdler:

[youtube video=”VmU6BChuiBs” /]

Notice how he struts past the finish line with his chest puffed up and head held high, even after crashing into every single hurdle? He is the man. Follow him.

Of course, that’s probably not your natural instinct. You may not choose to run and hide, and that’s fine. Just know this is what you look like:

[youtube video=”jUH25wamneY” /]

Read more Fitness Fail Friday:

• The 6 Most Shameless Soccer Flops Ever
• The Definitive Guide to President Obama’s Not-Great Workout
• This Is Why You Don’t Have a Six-Pack