Team Picker

Hi,
Was wondering if someone could help me? I have been asked by the local golf society to create a Team pairing / generator.
I want to be able to list all the men - approx 35 members on 1 list
a second list would contain the the 7 Female members.

The idea is to pair 3 men and 1 woman idealy based on who turns up on the outing.

I did find the following spreadsheet online and it generates random team but i have no way of allowing only 1 woman per team.

I have not got a great deal of VBA / Macro knowledge.

Thanks,