So my idle is a little wack and I've narrowed it down to a few things but I want to get y'all's thoughts on it. So if I'm offroad and I cut my car off and turn it back on the rpms bounce (sometimes 250-750, or 750-1000. It feels like its chugging and everything shakes) and and I could put the petal to the floor and it doesn't stop the rpms from bouncing (it's like I didn't touch the gas) ... I haven't been offroad in about a month and it did it again but this time I just tapped the pedal a couple of times and it stopped.
Now I think it could either be
1) fuel pump
2) throttle body senser
3) something to do with air flow
Any ideas would help

 

Year Model and Engine?

 

Without knowing the year/model/engine this is a shot in the dark, but what you describe almost sounds like the 4.0L heat soak issue. You turn the engine off hot, the heat vaporizes the fuel in the #3 fuel injector (which is normally cooled by the fuel when running), and upon restart you get a misfire on the #3 cylinder until fuel starts flowing normally again, which manifests as a rough idle.

If that's what it is, there's a TSB for it that involves wrapping some insulation around the injector to prevent the heat soak. People have also had varying levels of success with heat shields or heat wrap placed somewhere between the exhaust manifold and the intake to create a boundary.

 

Yeah that would make sense and yeah it's a 97 inline 6