Yo, empty your computer recycle bin / yeah can. That’s where the files are.

Uncomplicated firewall is a nice frontend for up tables.

Rsync on a scheduled task is dead simple. If your friend can stomach WSL (Windows subsystem for Linux) being on the machine you might try using that. The command is a one liner:

$rsync -r /path/to/source /path/to/backup

and can be automated with cron.

Free software!!