This is about a year late but for others:
If you can find the .CAB file in your BIOS flash tool, then there is nothing wrong with your stick and its formatting. Most cases of improper bios file errors mean exactly what they say: the BIOS file is not correct meaning it is not a correct one for your system. Contributing to the preponderance of this situation, ASUS, in particular, but also most MB vendors do not provide good descriptions of what their BIOS update files are for and do.
It is my understanding is that the 3xxx files are for certain cpus or features of certain cpus--types that you probably do not have if you are getting this message (while your BIOS saves your butt.) Some have managed to force the latest update on themselves somehow only to find their system is quite unstable. You should not flash the latest BIOS but the latest BIOS that is right for your system.
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