I think the lesson here is to stay far away from storms to avoid it all together.
I was once flying a Cherokee from Hartford, CT back to Farmingdale, NY. I'm guessing I was at 4500 feet since I was going south. Somewhere near Bridgeport, CT, there were some nasty looking clouds. Mind you, I was still very new and didn't know/recognize storm clouds, etc. I was VFR (no FF) so tried to go around one. As I got abeam it, I felt a very strong and quick downdraft and the plane just started sinking. This was a couple of years ago, so I don't remember the facts, but I think I lost something like 800-1000 feet in about 10-15 seconds. The old sphincter muscle got a good workout. Scared the bejesus out of me.