The Four-Letter Word Challenge...

HereWeGoAgain7

...my personal trainer "M" (who unfortunately works less than 200 feet away from my desk) just created this challenge for me and recommended I post it here.

Rules:
Every time you say a certain four-letter word you must face a punishment. The context in which the word was used defines the punishment.

In relation to a workout: roll a dice, multiply number by 20. Complete that many burpees. (20, 40, 60, 80, 100, 120)
In relation to food: 15 push-ups
In relation to work: 10 minutes on mini-bike
Any other context: 2 minutes jumping jacks

The word(s):
Can’t / Cannot

i.e. I "can't" run 200 meters. I "can't" have a chocolate bar.

Anyone want to join me in this lovely challenge? ETA: He set a one week goal. I use that word very frequently, apparently it's self-defeating.