For a "traditional" TV experience with your sports and locals...
Ditch their TV and go to the slowest Internet or their 2nd tier Internet then pickup YouTube TV.
You'll get the traditional cable channels with none of the crap you don't watch but included in the "you get 375 channels!"
It's gone up over the past few years but still cheaper than traditional and there are add ons for more sports, league pass, and so forth.