To use the list...
Left click and drag your mousse over it and then right click copy. Or ctrl+c (Copy) and then ctrl + v (paste)
In your wordpress dashboard go to setting and go into the writing section. Scroll down and you'll see update services. Fire the list into there and your good to go. This is when cbnet ping optimizer should get to work and regulate the pinging.(hopefully)
http://rpc.pingomatic.com/
http://1470.net/api/ping
http://a2b.cc/setloc/bp.a2b
http://api.feedster.com/ping
http://api.feedster.com/ping.php
http://api.moreover.com/ping
http://api.moreover.com/RPC2
http://api.my.yahoo.co.jp/RPC2
http://api.my.yahoo.com/ping
http://api.my.yahoo.com/RPC2
http://api.my.yahoo.com/rss/ping
http://audiorpc.weblogs.com/RPC2
http://bblog.com/ping.php
http://bblog.comping.php
http://bitacoles.net/notificacio.php
http://bitacoles.net/ping.php
http://bitacoras.net/ping
http://bitacoras.net/ping/
http://blo.gs/ping.php
http://blog.goo.ne.jp
http://blog.goo.ne.jp/XMLRPC
http://blogbot.dk/io/xml-rpc.php
http://blogdb.jp
http://blogdb.jp/xmlrpc
http://blogdigger.com/RPC2
http://blogmatcher.com/u.php
http://blogoole.com/ping/
http://blogoon.net/ping/
http://blogpeople.net/ping
http://blogroots.com/tb_populi.blog?id=1
http://blogsearch.google.ae/ping/RPC2
http://blogsearch.google.at/ping/RPC2
http://blogsearch.google.be/ping/RPC2
http://blogsearch.google.bg/ping/RPC2
http://blogsearch.google.ca/ping/RPC2
http://blogsearch.google.ch/ping/RPC2
http://blogsearch.google.cl/ping/RPC2
http://blogsearch.google.co.cr/ping/RPC2
http://blogsearch.google.co.hu/ping/RPC2
http://blogsearch.google.co.id/ping/RPC2
http://blogsearch.google.co.il/ping/RPC2
http://blogsearch.google.co.in/ping/RPC2
http://blogsearch.google.co.it/ping/RPC2
http://blogsearch.google.co.jp/ping/RPC2
http://blogsearch.google.co.ma/ping/RPC2
http://blogsearch.google.co.nz/ping/RPC2
http://blogsearch.google.co.th/ping/RPC2
http://blogsearch.google.co.uk/ping/RPC2
http://blogsearch.google.co.ve/ping/RPC2
http://blogsearch.google.co.za/ping/RPC2
http://blogsearch.google.com.ar/ping/RPC2
http://blogsearch.google.com.au/ping/RPC2
http://blogsearch.google.com.br/ping/RPC2
http://blogsearch.google.com.co/ping/RPC2
http://blogsearch.google.com.do/ping/RPC2
http://blogsearch.google.com.mx/ping/RPC2
http://blogsearch.google.com.my/ping/RPC2
http://blogsearch.google.com.pe/ping/RPC2
http://blogsearch.google.com.sa/ping/RPC2
http://blogsearch.google.com.sg/ping/RPC2
http://blogsearch.google.com.tr/ping/RPC2
http://blogsearch.google.com.tw/ping/RPC2
http://blogsearch.google.com.ua/ping/RPC2
http://blogsearch.google.com.uy/ping/RPC2
http://blogsearch.google.com.vn/ping/RPC2
http://blogsearch.google.com/ping/RPC2
http://blogsearch.google.de/ping/RPC2
http://blogsearch.google.es/ping/RPC2
http://blogsearch.google.fi/ping/RPC2
http://blogsearch.google.fr/ping/RPC2
http://blogsearch.google.gr/ping/RPC2
http://blogsearch.google.hr/ping/RPC2
http://blogsearch.google.ie/ping/RPC2
http://blogsearch.google.in/ping/RPC2
http://blogsearch.google.it/ping/RPC2
http://blogsearch.google.jp/ping/RPC2
http://blogsearch.google.lt/ping/RPC2
http://blogsearch.google.nl/ping/RPC2
http://blogsearch.google.pl/ping/RPC2
http://blogsearch.google.pt/ping/RPC2
http://blogsearch.google.ro/ping/RPC2
http://blogsearch.google.ru/ping/RPC2
http://blogsearch.google.se/ping/RPC2
http://blogsearch.google.sk/ping/RPC2
http://blogsearch.google.tw/ping/RPC2
http://blogsearch.google.us/ping/RPC2
http://blogshares.com/rpc.php
http://blogsnow.com/ping
http://blogstreet.com/xrbin/xmlrpc.cgi
http://blogupdate.org/ping/
http://bulkfeeds.net
http://bulkfeeds.net/rpc
http://catapings.com/ping.php
http://coreblog.org/ping/
http://effbot.org/rpc/ping.cgi
http://feedsky.com/api/RPC2
http://fgiasson.com/pings/ping.php
http://hamo-search.com/ping.php
http://holycowdude.com/rpc/ping/
http://imblogs.net/ping/
http://lasermemory.com/lsrpc/
http://mod-pubsub.org
http://mod-pubsub.org/kn_apps/blogchatt
http://mod-pubsub.org/ping.php
http://newsblog.jungleboots.org/ping.php
http://newsisfree.com/RPCCloud
http://packetmonster.net/xmlrpc.php
http://ping.amagle.com/
http://ping.bitacoras.com
http://ping.blo.gs/
http://ping.blogg.de/
http://ping.bloggers.jp/rpc/
http://ping.blogmura.jp/rpc/
http://ping.blogoon.net/
http://ping.blogs.yandex.ru/RPC2
http://ping.cocolog-nifty.com/xmlrpc
http://ping.exblog.jp/xmlrpc
http://ping.fakapster.com/rpc
http://ping.fc2.com/
http://ping.feedburner.com
http://ping.feeds.yahoo.com/RPC2/
http://ping.kutsulog.net/
http://ping.myblog.jp
http://ping.namaan.net/rpc
http://ping.rootblog.com/rpc.php
http://ping.snap.com/ping/RPC2
http://ping.syndic8.com/xmlrpc.php
http://ping.weblogalot.com/rpc.php
http://ping.weblogs.se/
http://ping.wordblog.de/
http://pinger.blogflux.com/rpc
http://pinger.blogflux.com/rpc/
http://pingoat.com/
http://pingoat.com/goat/RPC2
http://pingqueue.com/rpc/
http://popdex.com/addsite.php
http://r.hatena.ne.jp/rpc
http://rcs.datashed.net
http://rcs.datashed.net/RPC2/
http://rpc.blogbuzzmachine.com/RPC2
http://rpc.bloggerei.de/ping/
http://rpc.blogrolling.com/pinger/
http://rpc.britblog.com/
http://rpc.icerocket.com:10080
http://rpc.icerocket.com:10080/
http://rpc.newsgator.com/
http://rpc.pingomatic.com
http://rpc.reader.livedoor.com/ping
http://rpc.tailrank.com/feedburner/RPC2
http://rpc.technorati.com/rpc/ping
http://rpc.technorati.jp/rpc/ping
http://rpc.twingly.com
http://rpc.weblogs.com/RPC2
http://rpc.wpkeys.com
http://rpc.wpkeys.com/
http://services.newsgator.com/ngws/xmlrpcping.aspx
http://signup.alerts.msn.com/alerts-PREP/submitPingExtended.doz
http://snipsnap.org/RPC2
http://syndic8.com/xmlrpc.php
http://thingamablog.sourceforge.net/ping.php
http://topicexchange.com
http://topicexchange.com/RPC2
http://trackback.bakeinu.jp/bakeping.php
http://wasalive.com/ping/
http://weblogues.com/ping/
http://weblogues.com/RPC/
http://www.a2b.cc
http://www.a2b.cc/setloc/bp.a2b
http://www.bitacoles.net/ping.php
http://www.blogdigger.com/RPC2
http://www.blogoole.com/ping/
http://www.blogoon.net/ping/
http://www.blogpeople.net
http://www.blogpeople.net/servlet/weblogUpdates
http://www.blogroots.com
http://www.blogroots.com/tb_populi.blog?id=1
http://www.blogsdominicanos.com/ping/
http://www.blogshares.com/rpc.php
http://www.blogsnow.com/ping
http://www.blogstreet.com/xrbin/xmlrpc.cgi
http://www.catapings.com/ping.php
http://www.feedsky.com/api/RPC2
http://www.holycowdude.com/rpc/ping/
http://www.imblogs.net/ping/
http://www.lasermemory.com
http://www.lasermemory.com/lsrpc/
http://www.mod-pubsub.org/kn_apps/blogchatter/ping.php
http://www.mod-pubsub.org/ping.php
http://www.newsisfree.com/RPCCloud
http://www.newsisfree.com/xmlrpctest.php
http://www.popdex.com
http://www.popdex.com/addsite.php
http://www.rssfwd.com/xmlrpc/api
http://www.snipsnap.org
http://www.snipsnap.org/RPC2
http://www.weblogues.com
http://www.weblogues.com/RPC/
http://www.xianguo.com/xmlrpc/ping.php
http://www.zhuaxia.com/rpc/server.php
http://xmlrpc.blogg.de
http://xmlrpc.blogg.de/
http://xping.pubsub.com/ping/
http://zhuaxia.com/rpc/server.php
http://zing.zingfast.com