This is homework, so only hints please.
Let $A\in M_{m\times m}(\mathbb{R})$ , $B\in M_{n\times n}(\mathbb{R})$ . Suppose there exist orthogonal matrices $P$ and $Q$ such that $P^{T}AP$ and $Q^{T}BQ$ are upper triangular. Let $C$ be any $m\times n$ matrix. Then show that there is an orthogonal $R$ , not depending on $C$ , such that $$R^{T} \begin{bmatrix}A & C\\ 0 & B \end{bmatrix}R$$ is upper triangular.
I haven't done any proofs before using matrices containing matrices in them. I have absolutely no idea where to begin. Any ideas?
Take
$$R = \operatorname{diag}(P,Q) = \begin{bmatrix} P \\ & Q \end{bmatrix},$$
and see what happens. Ask if you get stuck.