If you need/want to extract all your countries and states here's what I found works.  It's human readable, but another format would be needed if you wanted to do something with it programatically.  If anyone has thoughts on making the output better please share.

1. Create a package.xml file somewhere (contents will be pasted below)
2. Open workbench
3. go to Migration>Retrieve
4. Open the package.xlm you created
5. Click next
6. When done it gives you a zip file
7. Extract the address.settings file
8. Open in notepad++
9. Copy all
10. Paste to this online converter
    1. http://www.convertcsv.com/xml-to-csv.htm
11. leave the options as-is
    1. Enter countriesAndStates as the starting node
12. Save to csv

Package.xml is like this:

<?xml version="1.0" encoding="UTF-8"?>

<Package xmlns="http://soap.sforce.com/2006/04/metadata">

    <types>

        <members>Address</members>

        <name>Settings</name>

    </types>

    <version>45.0</version>

</Package>

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