At a command prompt in the VPOP3 directory run

psql

(The password is 'vpop3pass')

Then, type

\copy (select l.name, address from users.listmembers m inner join users.lists l on m.list=l.id) to 'c:/temp/x.csv' csv header;

(replace c:/temp/x.csv with the actual file you want to write to - you can use \ instead of / if you wish, but you have to double them up - c:/temp/x.csv would have to be written as c:\\temp\\x.csv)

Then, that file is a CSV file which you can read into Excel or something. There are two columns, (1) the list name, (2) the list member's email address

N.B. VPOP3 does not need to be stopped while you do this