The easiest way to upload to/download from the SRCF is with a SFTP client such as Filezilla, downloadable from http://filezilla-project.org.

Having installed Filezilla, open the Site Manager (probably something like File -> Site Manager), click 'New Site', and set up an SFTP connection to srcf.net, with your SRCF username and password. Then click 'Connect'.

You should put your files in the remote directory /societies/qms/public_html.